June 19, 2025

(music) (10 hours) SNAKE PHOBIA - Let me bore your Phobia away #2 (19th June 2025)

(music) (10 hours) SNAKE PHOBIA - Let me bore your Phobia away #2 (19th June 2025)
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WEBVTT

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Hello and welcome. My name's Jason Newland. This is going

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to be a phobia recording. Yeah, a phobia recording. So

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I don't know whether to focus on a particular phobia

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or just generalize it. I will decide at some point

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during a recording. So please only listen when you can

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safety close your eyes. This isn't a sleep recording, although

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you might find yourself fall asleep because apparently my voice

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is not the most exciting voice. It's not well, a

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different a stimulation maybe, but it's not. It doesn't apparently

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get people feeling wide awake. Oh well, I'll put up

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with it. I don't mind, So, okay, I'm going to

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have that. It's going to be a phobia of a

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phobia of snakes. Let's do a phobia of snakes. So,

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of course I don't know where the phobia. If you've

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got phobia snakes, where it comes from. I'll put snake

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phobia in the title, so don't worry. So I guess

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only people with snake phobias would listen. The first question

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is what's the likelihood of you actually seeing a snake? Now,

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if you live in the country where I live, it's

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really unlikely It's about as likely as seeing an elephant.

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You know, it's just not likely to happen. I mean,

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we do have snakes, grass snakes and adders and things

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like that, but I think I've only ever seen one

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in the wild once when I was a kid, I say,

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in the wild, but outside. But my friend downstad stairs

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he did have two snakes, and that was the first

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time because I hated snakes just but from I did

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have a phobia snake. I don't have it anymore. I

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have a healthy wariness because I think it's good to

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be wary of. Like it's still you know, you need

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to be wary of something like a snake or maybe

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a you know, you don't have to be scared of

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a lion, but if you see a lion coming towards you,

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then you need to be active. You need to be

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aware of the situation. You know. I'm I'm not scared

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of crocodiles, but it doesn't mean that if I see

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a crocodile, I'm just gonna go up and start patting

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it on their head, you know. So you know, if

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I was on a boat and I saw a shark

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poking its nose up in the out of the water.

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I wouldn't go to give it a kiss. You know,

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I'm not scared of sharks, but in that scenario, i'd

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have to kind of hopefully my brain would work. So

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you know, don't be picking up snakes if you don't

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know anything about snakes. But then you could say that

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SAME's like don't pick up a dog or a cat,

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you know, unless you've got to know how to handle them,

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or a monkey. I was going to say giraffe, but

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I don't even know if you could pick a giraffe

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up when it was born, when it's first born, because

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they're probably the size of a horse, and they when

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they're first born. I don't have very tall. Blimey. I

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think it's the tallest animal I've ever seen. I had

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a funny incident happened though, because I went to the zoo.

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This is years ago, BlimE me a year got seven,

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sixteen years ago, fifteen years ago, and no, probably sixteen

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seventeen years ago. So I went to the zoo and

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there was they were cleaning the animals. So they had

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they had elephants and then they had giraffes kind of

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within the same kind of area, and they were hosing

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them down and stuff, and there was a big part

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of school. Kids were sort of watching and now I

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think they were feeding the elephants or I don't know,

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something like that. And so I'm looking at the other

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side because on this bridge so you could look down,

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so I was looking at other stuff, and suddenly I

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hear all these like, well, here the teachers laughing, and

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I hear that the kids laughing. So I'm like, okay,

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I'm my trousers falling down again. But they hadn't, so

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I turned around to see what's going on, and there

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was two giraffes and one was getting it on with

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the other one, and it was, Yeah, it was just

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very funny because it was so inappropriate, but in the

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same side, like it's just animals doing what animals do,

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but it was very funny. Anyway, that's not really relevant

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to the story, is it. He started off talking about

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snake phobias and ended up talking about giraffes making love

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and in a zoo like exhibitionists as well, like no, well, yeah,

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but no, that's not what I was kind of going

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to talk about. So part of how I do what

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I do and why I do what I do is

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to try and take away some of the seriousiness of

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something like a phobia, because you know, what does it

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get you, what does it give you? What benefits are there?

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If the benefit is to keep you safe, then you

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don't need to have a phobia of it to keep

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you safe seeing a picture of a snake. You don't

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need anything to keep you safe from a picture. Yeah,

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this isn't Jumanji in Jumanji Jimandi Jimanji. You know, no,

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it's not not going to pop out of the book.

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You don't need to keep safe from a video of

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a snake or seeing snakes on television. You don't. You know,

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you haven't got to feel safe for that, because you

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are safe. So the idea that a phobic response can

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be created just by thinking about something that's not useful,

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How is that helpful to you? It's just not, is it?

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I mean generally, you know, realistically, it's seriously unuseful. So

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I guess it's putting it into perspective in a sense

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of you know, when is it useful to be concerned

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about snakes? There is a time, you know, if it's

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a snake, I guess just generally, you know, if you're

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traveling through India or through a country where there's snakes

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that can be poisonous, then yeah, you be careful, you

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see one, you keep away from it. But it's not

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something that we need to think about. Is it a

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kind of regular basis. I don't think regularly about things

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I like, never month things I don't like. You know,

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it's a few things I like to do in life,

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but I'm not thinking about it when i'm not doing it.

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Well generally, I suppose that's the benefit of just focusing

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on what you're doing when you're doing it and then

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moving on. Perhaps you could change the phobia, swap it

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with something else. What would be something that you'd be

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happy to be scared of that you're never going to do,

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Like for me, bungee jumping. I'm scared to bungee jump.

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I'm never going to bungee jump. It will never happen ever, ever,

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never going to happen. So I'm happy. I'm quite happy

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to a bungee jump. In phobia. I wouldn't say it's

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a phobia. It's a bungee jump, you know. It says

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something I'll be scared to do, but I'm never going

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to do, and I never see any reasonable point to

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doing it in the same way I wouldn't jump out

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of a plane. There's certain things I just wouldn't do,

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not because, yeah, partly because I'm scared to do them.

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But logically it's normal to be scared to do stuff

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like that. It's like, what's the point? What benefit is there?

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I understand some people get benefit by overcoming fears and

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stuff like that, but I wouldn't see that as a

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benefit for me personally because I'm I'm never going to

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do it. I'm never going to do it. It's as

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simple as that. I'm never going to ride on the

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back of an alligator. That's just not going to happen.

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I'm not going to swim with sharks. That's not going

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to happen, hopefully, you know, not not on purpose anyway.

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So in that situation, I would be scared. And again,

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some people get something from that, But what could you

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be scared of? What could you change? What could you transfer?

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That phobia too might sound like a weird idea, and

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it's possibly something that you've never really thought about before,

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so you can make up right, Vinny Thinny, my little

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Jack Russell here is it looked like it was about

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to just sit down and stare at me. But I

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think it's the time we went. We're going to go

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out again in a little while, are we ben? Eh?

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Early start today? Six thirty this morning, wasn't it? Yeah?

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Six thirty? But unfortunately, hey, you grow like me a

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little monkey. Unfortunately he saw a dog that he didn't

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like and he barked, which is way too early, way

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too early to be barking. Wasn't it a A yes?

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So think of something really absurd that you would be

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scared to do, not really absurd. It could be something

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like eating the largest I don't know, I don't know

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what it could be. It could be building the biggest

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sand castle in history, digging the biggest trench. It could

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be phobic against drinking nothing but I don't know what

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would be a weird thing to drink bol drinking nothing

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but bother reel. So you could have a phobia of

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traveling through a desert and drinking nothing but bovril, which

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is the least hydrating drink. I would say there is,

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and it's like marmite but with liquid. So maybe you

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can think of an idea for yourself, something that you

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could be that's never going to happen. So It can

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be something like jumping out of a plane, or it

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could be swimming with sharks, something you've never been bothered

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about before. But maybe you can have that phobia because

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you're never going to do it. Have a phobia be

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you know of like falling into a volcano. Unlikely it's

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going to happen. I mean, if you're going to be

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like balancing on the court on the edges of a volcano, yeah,

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maybe it might happen. But I say edges, I don't know,

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how are they thin? The volcanoes have thin edges. I

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don't know. I've never been on a volcano. I'm never

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going to be on a volcano. The closest thing I'm

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never going to be to a volcano is watching it

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on Telly. So what would be an absolutely ridiculous phobia

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that you can have to replace the snake phobia that

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you used to have. What could be a nice replacement.

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I think part of the snake phobia with humans is

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there's that whole kind of with a lot of people

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is that they've had a bad reputation, and they snakes

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have had a bad reputation throughout history. A lot a

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lot of kind of historical a lot of religiously stories

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that have contained snakes, and they've never been good guys

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if they he never really However, often do you see

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a snake as the star of the show. I mean

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it depends. Yeah, I'm in a natural snake, not a

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person that Yeah, a n actual snake, mind you the

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Jungle Book. I quite like that snake because it was hypnotic.

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But yeah, who, I want to be like you? Who?

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We used to have someone at work and he just

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copied everyone. He copied everyone. It's almost like he didn't

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have his own identity and he wanted I guess he

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wanted to fit in stuff. But when everyone in anyone

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says something, he just copied it. And so it became

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so obvious that in the end, whenever he started doing it,

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whenever he started copying someone, we'd all stop working, turn around,

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start dancing and singing, Oh, I want to be like you,

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Oh I want to walk like you, talk like you,

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And then we just turned back and carry on working

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because it's in the factory. To this day, I don't

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think he even knew what was going on. I still

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don't think he understood that we was subtly, subtly trying

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to subtily does some people pronounce that it's sub to

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leag because it's got to be in it. It's subtle

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and not subtle. Ah. So on the snake phobia thing

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that you add, what what is it? So you think

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a snake, snaky snake, snake stake? What? Just imagine what

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in you in your mind? What is it on a

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level of like? Is it like ten? Is it a fifty?

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Is at one hundred? Is it zero? Where is it

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on a scale? I mean, how high does that scale

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of like absolute let's say not pleasure, non pleasure? How

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how high is it at the moment? How high was

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it before you started listening to me bibling on about stuff?

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How high was it then before I started being Some

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would argue a bit of random random, don't worry, this

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is what I do. It might seem strange if you're

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listening to me for the first time. If this is

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just what I do, this isn't anything unusual. It's unusual,

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but it's not unusual for me because it's how my

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brain works. So unfortunately, and because I have to deal

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with it, I share it with others. That's my punishment.

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So where is it? What scale is it? Are you

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still bothered the same way as you was. It's what

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we can do. Imagine imagine someone that you really like,

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like a celebrity, someone that you really okay, someone that

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you fancy, maybe even someone that you find very attractive,

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or just perhaps somebody that you've you've always wanted to meet.

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So if you saw them, and let's say you were

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staying in a hotel and you see them in the

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hotel lobby and you think, what the heck? Why are

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they there? How can you know there's there's a superstar?

233
00:20:13.799 --> 00:20:17.680
Why or whatever it is? You want to go up

234
00:20:17.680 --> 00:20:23.799
and sayalo, and you see that they've got a snake

235
00:20:23.839 --> 00:20:30.960
around the neck, They've got a pet snake. What do

236
00:20:31.000 --> 00:20:32.799
you do? Do you still want to go and saylo?

237
00:20:36.319 --> 00:20:41.200
Do you still what? How does that change? Do you

238
00:20:41.279 --> 00:20:44.039
know what I mean? How's that? How is that a

239
00:20:44.160 --> 00:20:54.200
little bit different? Realizing that actually there's motivation there because

240
00:20:54.279 --> 00:20:56.759
you want to go and do you want to meet

241
00:20:56.799 --> 00:21:01.039
this person someone maybe you've wanted to meet for decades,

242
00:21:01.079 --> 00:21:05.000
even since she was a child. He wanted to meet.

243
00:21:05.039 --> 00:21:10.519
It's like, oh, I'd love to meet this person, but

244
00:21:10.640 --> 00:21:13.000
I have a snake wrap around their neck. As a

245
00:21:13.039 --> 00:21:18.440
pair of course, plus, it's a good opener, isn't it.

246
00:21:18.880 --> 00:21:21.680
Excuse me, I don't know if you noticed that. I hope

247
00:21:21.720 --> 00:21:23.440
not to disturb you, but I just want to let

248
00:21:23.480 --> 00:21:27.000
you know there's a snake around your neck. It's an opener,

249
00:21:27.039 --> 00:21:31.079
isn't it. It's an opening line. I did that to

250
00:21:31.160 --> 00:21:33.480
a neighbor the other day. I saw my neighbor go

251
00:21:33.599 --> 00:21:35.960
out in his dressing gown and get in his car.

252
00:21:36.640 --> 00:21:41.039
So he rode up the road and turned round and

253
00:21:41.119 --> 00:21:43.400
started coming back, and I kind of got in front

254
00:21:43.400 --> 00:21:47.119
of the car. They stopped and he said what I said,

255
00:21:48.400 --> 00:21:54.160
I think you forgot to get dressed. And I think

256
00:21:54.160 --> 00:21:55.480
it was a bit too early in the morning, so

257
00:21:55.559 --> 00:21:57.680
I think he got annoyed a little bit. But I

258
00:21:57.680 --> 00:22:00.640
thought it was funny. I'm a delivery person. It was funny,

259
00:22:00.680 --> 00:22:04.039
so but I just thought it was just I knew

260
00:22:04.079 --> 00:22:05.480
what he was doing because he was just going to

261
00:22:05.480 --> 00:22:09.880
park the car around the back. But it was like,

262
00:22:11.279 --> 00:22:13.640
on the way to work, you've forgotten to get dressed.

263
00:22:16.200 --> 00:22:19.759
H That was a bit more of a miss than

264
00:22:19.759 --> 00:22:23.559
to hit that one. But it da matter. But it's

265
00:22:23.599 --> 00:22:33.279
an opener, isn't it. Maybe not very good opener. I

266
00:22:33.279 --> 00:22:43.960
don't think so say, if if you want the lottery

267
00:22:46.519 --> 00:22:50.079
and to get the money, he had to walk through

268
00:22:50.160 --> 00:22:55.359
a shop full of snakes behind in glass cases, you know,

269
00:22:56.119 --> 00:22:58.839
but he had to walk all the way through a

270
00:22:58.920 --> 00:23:07.519
big long it's not an abatwire, avery ovary whatever, they're called,

271
00:23:07.880 --> 00:23:11.400
the snakes living, but you goalk all the way through

272
00:23:11.400 --> 00:23:18.799
that in order to collect the money? Would you do it? Motivation?

273
00:23:25.599 --> 00:23:31.160
So it's a feeling one feeling versus another feeling, that

274
00:23:31.240 --> 00:23:36.200
feeling that you had before versus the feeling of being

275
00:23:36.440 --> 00:23:47.200
extremely wealthy with life changing money. You could take it

276
00:23:47.200 --> 00:23:49.599
a bit further. I say, okay, once you get there

277
00:23:49.599 --> 00:23:53.880
this so you can have the money. But if you

278
00:23:53.960 --> 00:23:57.720
look in a small print, you do have to stroke

279
00:24:00.119 --> 00:24:05.279
make but you don't have to do it now. The

280
00:24:05.359 --> 00:24:09.079
money will stay here. All you've got to do is

281
00:24:09.319 --> 00:24:16.119
stroke the snake. Come back as often as you want.

282
00:24:18.960 --> 00:24:22.279
So that sounded like there was more coming in that

283
00:24:22.359 --> 00:24:24.319
sentence in it. Come back as often as you want,

284
00:24:25.519 --> 00:24:27.559
and no, that was the end. There was. That was

285
00:24:27.559 --> 00:24:31.359
a full stop. So come back as often as you want.

286
00:24:31.759 --> 00:24:35.480
That will do better on it. So you can keep

287
00:24:35.559 --> 00:24:40.559
visiting there every day with those millions and millions in

288
00:24:40.680 --> 00:24:48.880
a big briefcase or whatever money comes in, but you're

289
00:24:48.880 --> 00:24:53.920
not allowed that money. So you've walked through the aquarium.

290
00:24:54.039 --> 00:24:58.039
Is an aquarium a varium? I think avarium might be

291
00:24:58.079 --> 00:25:01.559
the word. So you walked through all snakes on each side.

292
00:25:02.640 --> 00:25:05.359
Now you're not even thinking about those anymore. That's not

293
00:25:05.440 --> 00:25:11.559
even an issue. You're thinking about touching the snake, but

294
00:25:11.599 --> 00:25:23.119
you're also thinking about the money. Yet, previous to this situation,

295
00:25:24.480 --> 00:25:26.319
you would not have wanted to have walked. In fact,

296
00:25:26.359 --> 00:25:30.480
you wouldn't have walked all the way through there with

297
00:25:30.839 --> 00:25:35.200
those snakes in cases, glass cases either side. You wouldn't

298
00:25:35.200 --> 00:25:38.799
have done that. But now that's almost like it's not

299
00:25:38.880 --> 00:25:45.400
even relevant anymore. So you walk into the end. You've

300
00:25:45.440 --> 00:25:49.359
got the person there. So what if the person is

301
00:25:49.400 --> 00:25:52.319
there is the person that you really have always wanted

302
00:25:52.359 --> 00:25:57.319
to see, always wanted to meet. A childhood hero, maybe

303
00:25:57.359 --> 00:26:04.559
your favorite singer, your favorite actor. Maybe it's someone that

304
00:26:04.599 --> 00:26:08.680
you've you've got you're secretly in love with. I don't know,

305
00:26:08.720 --> 00:26:13.039
it could be anything. What would you do? Would you

306
00:26:15.640 --> 00:26:25.559
would you stroke the snakes? It's about benefits? What what

307
00:26:25.599 --> 00:26:30.759
would you do for the benefits? What benefits outweigh or

308
00:26:30.759 --> 00:26:34.599
more stronger because it's emotions ultimately, isn't it. So what

309
00:26:34.720 --> 00:26:42.640
emotions outweigh the old emotions, so that feeling as you

310
00:26:42.799 --> 00:26:48.160
stand there, maybe there's a big table full of cash.

311
00:26:48.240 --> 00:26:51.200
Maybe maybe it's not in a suitcase, it's just a big,

312
00:26:51.400 --> 00:26:56.880
massive table full of cash like you're seeing those in Yeah,

313
00:26:56.920 --> 00:26:59.880
you see it in movies, don't you, Sometimes where they

314
00:26:59.880 --> 00:27:02.240
go into a bank and a vault and it's just

315
00:27:02.519 --> 00:27:08.680
on a like a crate or a palette, just full

316
00:27:08.720 --> 00:27:15.440
of cash, millions and millions. But you can't even take

317
00:27:16.359 --> 00:27:32.720
one banknote until you struck that snake. It's just kind

318
00:27:32.720 --> 00:27:39.759
of like, Okay, what would you do? What do you

319
00:27:39.839 --> 00:27:43.400
imagine yourself doing? Do you mention your self like, no,

320
00:27:43.960 --> 00:27:50.480
keep the money, I don't need money, or do you

321
00:27:50.519 --> 00:27:59.440
see yourself motivated? Or maybe you start to think perhaps

322
00:27:59.480 --> 00:28:05.000
the idea of changing phobias, it's not a bad idea.

323
00:28:05.440 --> 00:28:09.759
Find something you're never ever going to do ever in

324
00:28:09.799 --> 00:28:14.319
your life. So have a phobia of walking on the

325
00:28:14.319 --> 00:28:17.400
moon when you're ever going to walk on the moon,

326
00:28:18.720 --> 00:28:23.039
that's a nice phobia to have as far as it's

327
00:28:23.039 --> 00:28:26.440
never going to affect you. It's now it's something you're

328
00:28:26.440 --> 00:28:39.400
never going to have to do traveling through space, digging

329
00:28:39.599 --> 00:28:44.200
down to the Earth's core. You know, it's something that

330
00:28:44.240 --> 00:28:55.680
you're very unlikely to ever do. So having a phobia

331
00:28:55.759 --> 00:29:00.519
for that walking on a spot on the moon, that's

332
00:29:00.599 --> 00:29:03.039
not a bad phobia to have if you swap it over,

333
00:29:04.400 --> 00:29:09.279
especially if it makes you rich. But to be fair,

334
00:29:09.359 --> 00:29:15.359
even better than money, is to have that freedom, because

335
00:29:15.559 --> 00:29:24.000
once one phobia goes, the others seem to just flip away,

336
00:29:25.279 --> 00:29:30.839
like as I say, bingos, but dominoes when they come

337
00:29:31.000 --> 00:29:36.240
with bingos bingo cards, I mean bingo cards are just

338
00:29:36.319 --> 00:29:48.799
flattened thee that makes no sense, so it weakens it.

339
00:29:48.880 --> 00:29:55.440
Though it's the old analogy, isn't it Like if you've

340
00:29:55.480 --> 00:29:58.839
got a bit of steel, you can bend it, keep

341
00:29:58.880 --> 00:30:02.160
bending it, keep bending it. Eventually it will just snap.

342
00:30:04.319 --> 00:30:06.359
Wouldn't I say, bend it. I'm not talking about me

343
00:30:06.480 --> 00:30:10.480
bending it, but you know, sort of probably machinery. But

344
00:30:10.599 --> 00:30:16.079
eventually it will snap because it becomes a weaker and

345
00:30:16.119 --> 00:30:23.759
weaker than more it spent. So that thing that was

346
00:30:25.559 --> 00:30:48.799
super solid it's now just gone. Accidentally, sometimes because listening

347
00:30:48.839 --> 00:30:50.920
to this you might have thought, oh I just listened

348
00:30:50.960 --> 00:30:57.400
to this, this is going to be especially after first

349
00:30:57.839 --> 00:31:01.799
hearing me, you might thought, oh, this is just ridiculous.

350
00:31:01.799 --> 00:31:04.880
He's just talking crap. He's talking a bunch of crap.

351
00:31:05.960 --> 00:31:09.640
It sounds like he's you're on drugs or something. I'm not.

352
00:31:10.079 --> 00:31:14.839
I'm on medication. But not I'm on drugs. I'm on medication.

353
00:31:15.519 --> 00:31:23.160
Don't worry, You're safe. But then sometimes listening to something

354
00:31:24.279 --> 00:31:34.319
like this can have almost like an accidental benefit, because

355
00:31:34.359 --> 00:31:43.400
your mind changes in a way. It can change the

356
00:31:43.440 --> 00:31:52.079
way that you view yourself and the way you think

357
00:31:52.119 --> 00:31:58.519
about things, and those images and maybe those little movie

358
00:31:58.559 --> 00:32:07.720
clips that you used to play in the past about snakes.

359
00:32:07.440 --> 00:32:17.279
It seemed to have become a little bit muffled. So

360
00:32:17.319 --> 00:32:21.720
I've got video tapes, I say videotapes or video that

361
00:32:21.799 --> 00:32:24.519
I made because I used to make videos on YouTube

362
00:32:25.160 --> 00:32:29.920
MySpace first, then YouTube, you know, nearly twenty years ago,

363
00:32:31.200 --> 00:32:37.759
and some of those videos are just worn out, even

364
00:32:37.759 --> 00:32:42.839
though it's digital. It's just terrible picture. But at the

365
00:32:42.920 --> 00:32:48.920
time it wasn't that bad. And it's a little bit

366
00:32:49.039 --> 00:32:55.440
like facts, well not facts. Photocopy is I don't know

367
00:32:55.440 --> 00:32:59.799
if people usually they use photocopies anymore, but you did.

368
00:33:00.119 --> 00:33:04.240
The first photocopy is a really good picture. But then

369
00:33:05.359 --> 00:33:08.519
when you take a photocopy of a photocopy, then a

370
00:33:08.519 --> 00:33:13.519
photocopy of a photocopy of a photocopy, eventually it's a

371
00:33:13.759 --> 00:33:20.680
terrible picture. And it's a little bit like that with

372
00:33:20.839 --> 00:33:26.039
memories sometimes, so our memories get muddled together anyway, that's

373
00:33:26.079 --> 00:33:32.559
been proven by psychology experts that even our memories aren't

374
00:33:33.160 --> 00:33:38.119
exact or precise. Which is the same meaning, really isn't.

375
00:33:38.160 --> 00:33:46.559
I don't know why I said it twice, But how

376
00:33:46.640 --> 00:33:49.440
you view yourself? How has it changed just in this

377
00:33:49.640 --> 00:33:54.359
last little bit of time that we're spent together, this

378
00:33:54.720 --> 00:34:04.599
quality time of nonsense. It goes back to the first question.

379
00:34:05.240 --> 00:34:12.480
What benefit is there to have any kind of emotional

380
00:34:12.639 --> 00:34:23.119
reaction to snakes? Where's the benefit? How's it improving your life?

381
00:34:24.000 --> 00:34:30.639
How's it improving your day to day? Is it making

382
00:34:30.679 --> 00:34:36.639
you rich? Is it improving your health?

383
00:34:47.079 --> 00:34:47.159
So?

384
00:34:47.239 --> 00:34:51.440
How often would you need to go back to that table,

385
00:34:53.440 --> 00:34:55.920
walking past the snakes in the glass cases that you're

386
00:34:55.960 --> 00:35:00.840
not even noticing anymore? How long would it take? How

387
00:35:00.880 --> 00:35:04.519
often would you need to visit looking at that big

388
00:35:04.679 --> 00:35:12.000
pile of money before you were able to stroke that snake?

389
00:35:15.679 --> 00:35:24.800
How fed up would you keep visiting and leaving, especially

390
00:35:24.840 --> 00:35:27.159
when you think about what you could do with that

391
00:35:27.280 --> 00:35:43.000
money and how you could help others. So eventually he said, okay,

392
00:35:45.719 --> 00:35:55.519
i'll I'll stroke the snake and you touch it. I'll

393
00:35:55.559 --> 00:36:02.920
touch the snake. I did. My friend had a snake.

394
00:36:03.000 --> 00:36:11.079
I touched it. It was all right, didn't excite me,

395
00:36:12.519 --> 00:36:18.599
didn't repulse me. I was neutral, you know, I touched it.

396
00:36:18.639 --> 00:36:25.960
I didn't suddenly want to start collecting snakes. You know,

397
00:36:26.360 --> 00:36:28.559
every time I see a snake on TV, I don't

398
00:36:28.559 --> 00:36:33.039
do handstands. You know, I'm not that excited by it.

399
00:36:33.079 --> 00:36:40.480
But I just I touched one. Yeah, it's just it's

400
00:36:40.519 --> 00:36:48.599
a snake. But I wasn't. I didn't care about it

401
00:36:48.599 --> 00:36:53.239
anymore because you know, those snakes were in my friend's

402
00:36:53.280 --> 00:36:57.960
flat downstairs. They weren't always in the case. Often they

403
00:36:57.960 --> 00:37:04.480
were just he was holding them, and I'm just quite

404
00:37:04.599 --> 00:37:21.920
used to it. Almost didn't care. Really, Okay, he loved them.

405
00:37:21.960 --> 00:37:24.599
I didn't really get that. I didn't really understand. But

406
00:37:24.639 --> 00:37:30.119
then he didn't understand. Why, Oh, is it finny? I

407
00:37:30.159 --> 00:37:35.199
was only rubbing your tummy. It was such a wallly.

408
00:37:35.320 --> 00:37:39.599
Sometimes I was rubbing your tummy. You should be in

409
00:37:39.599 --> 00:37:44.360
a good mood. You've had treats, You've been out, haven't you. Hey,

410
00:37:46.599 --> 00:37:48.400
I think he's a bit too warm for him today.

411
00:37:49.719 --> 00:37:54.360
I think it's uh, it's cloudy outside, but it is

412
00:37:54.440 --> 00:38:00.400
still fairly warm. So yeah, it's kind of one of

413
00:38:00.440 --> 00:38:14.599
those things. It's amazing how easily our minds change. I know,

414
00:38:14.639 --> 00:38:17.199
there's this whole thing or it takes ages to change

415
00:38:17.239 --> 00:38:25.199
and all that stuff, but actually sometimes it can be instantly.

416
00:38:27.760 --> 00:38:32.000
I remember there was this, uh, this female that worked

417
00:38:32.039 --> 00:38:37.840
in an office and I just I took a dislike

418
00:38:37.960 --> 00:38:41.400
to her. I don't know why. I just just she

419
00:38:41.559 --> 00:38:44.000
seemed I don't know, it's something about I didn't like,

420
00:38:44.920 --> 00:38:48.960
and she just came didn't come across as particularly nice person.

421
00:38:50.840 --> 00:38:56.960
There's no real reason for that. And then we had

422
00:38:57.119 --> 00:39:03.079
the annual ball, the company and your Ball, and I

423
00:39:03.159 --> 00:39:11.800
was seated next to her. She was lovely, really nice person.

424
00:39:12.199 --> 00:39:17.400
We had a good laugh, and we just hadn't talked.

425
00:39:17.480 --> 00:39:20.519
We hadn't spoken to each other before. She was in

426
00:39:20.599 --> 00:39:24.079
a different team to me, there was no reason for

427
00:39:24.159 --> 00:39:27.639
us to really communicate. But I would see a walk

428
00:39:27.760 --> 00:39:34.719
past and stick a finger up at me. No, she

429
00:39:34.760 --> 00:39:43.000
didn't didn't do that, but I kind of regreted putting

430
00:39:43.079 --> 00:39:45.719
chew incumb in her hair after that, and I didn't

431
00:39:45.719 --> 00:39:48.320
put che in comeing a hair. I didn't, But it's

432
00:39:48.719 --> 00:39:56.440
it's just how that way I felt changed. Or another

433
00:39:56.519 --> 00:40:00.000
time I was when I worked in a call center.

434
00:40:00.159 --> 00:40:03.599
I was talking to this man, the customer, and he

435
00:40:03.760 --> 00:40:07.320
was an absolute ass all the way through the recording,

436
00:40:08.480 --> 00:40:13.079
grumpy miserable, which is gets another word for grumpy, isn't it.

437
00:40:13.119 --> 00:40:16.360
But he didn't want to answer any of the questions

438
00:40:17.559 --> 00:40:21.159
and we can't insurance. There's a lot of questions, and

439
00:40:21.199 --> 00:40:24.920
he was awkward all the way through. And then right

440
00:40:24.920 --> 00:40:26.840
at the end, I asked him if you've got any

441
00:40:26.840 --> 00:40:30.519
medical conditions, because that's part of the questionnaire. He said, yeah,

442
00:40:30.719 --> 00:40:36.519
he's been diagnosed with Parkinson's, only just diagnosed. As soon

443
00:40:36.519 --> 00:40:46.400
as he said that, our relationship changed and we were

444
00:40:46.519 --> 00:40:52.480
just for something changed, like we got on we were laughing,

445
00:40:54.000 --> 00:41:00.000
and we got married last year. No we did, but yeah,

446
00:41:00.039 --> 00:41:05.800
it was that. Really, it's like completely changed. His attitude

447
00:41:05.840 --> 00:41:11.719
towards me changed. My attitude towards him changed instantly, like

448
00:41:12.199 --> 00:41:20.519
bang done. So changes don't have to take ages and

449
00:41:20.599 --> 00:41:27.800
ages and ages. In fact, there's ways of changing something

450
00:41:28.480 --> 00:41:31.760
A lot quicker than the length of this recording, but

451
00:41:33.480 --> 00:41:35.599
I think it's worth heard a bit of fudd along

452
00:41:35.639 --> 00:41:36.000
the way.

453
00:41:36.400 --> 00:41:36.639
You know.

454
00:41:44.960 --> 00:41:47.719
So, if you've got two images, putting one next to

455
00:41:47.760 --> 00:41:51.960
each other, one's image of walking on the moon, the

456
00:41:52.000 --> 00:41:58.920
other image is of a snake, you just have to

457
00:41:58.960 --> 00:42:04.920
choose one. Choose one that you're not bothered by, Choose

458
00:42:04.920 --> 00:42:10.960
one that you would not do. So it's not like

459
00:42:11.039 --> 00:42:13.599
you're bothered by a picture of someone walking on the moon,

460
00:42:13.639 --> 00:42:19.599
because ultimately, you know, what does it matter. It's just

461
00:42:19.639 --> 00:42:21.840
a picture and you probably see it many times over

462
00:42:22.079 --> 00:42:26.760
over the years. But the idea of walking on the

463
00:42:26.800 --> 00:42:28.679
moon yourself is not something that you're going to want

464
00:42:28.679 --> 00:42:34.360
to do. Or you could go even sillier with it.

465
00:42:34.599 --> 00:42:49.000
Forget the moon bit. Imagine trying to Yeah, so I'm

466
00:42:49.039 --> 00:42:52.119
just thinking of a helicopter made of cheese. So trying

467
00:42:52.159 --> 00:42:54.400
to take off in a helicopter made of cheese? Would

468
00:42:54.400 --> 00:42:58.239
you do it? So if someone said it, I know

469
00:42:58.280 --> 00:43:01.559
it's ridiculous, but it's supposed to be. If someone said, oh,

470
00:43:04.800 --> 00:43:09.400
we're going to take you in a helicopter, I said, okay,

471
00:43:09.960 --> 00:43:15.920
helicopter ride, and and you walk up and it's you'd

472
00:43:16.000 --> 00:43:19.960
like wait a minute, that looks like it's made of cheese.

473
00:43:22.119 --> 00:43:24.360
And they laugh and say, yeah, it's a it's a

474
00:43:24.400 --> 00:43:33.440
new prototype. And you say, but it's made of cheese.

475
00:43:34.480 --> 00:43:41.599
I said, yeah, all of it, I said, yeah, yeah,

476
00:43:41.960 --> 00:43:46.400
apart from the engine. Unfortunately, the engine it just kept melting,

477
00:43:48.159 --> 00:43:51.760
so we didn't we couldn't couldn't have a cheesey engine.

478
00:43:51.920 --> 00:43:58.360
But everything else is cheese. And the good thing is

479
00:43:58.480 --> 00:44:00.119
when you're inside, if you look a bit hungry, you

480
00:44:00.159 --> 00:44:04.639
can just take a little bit off, have a little bite.

481
00:44:05.079 --> 00:44:11.119
Some people bring their own bread, a little toaster. I said,

482
00:44:11.159 --> 00:44:15.960
what about the propellers, Yeah, propellers meda cheese. Would you

483
00:44:16.000 --> 00:44:18.239
get into that? I mean, I'd get into it, but

484
00:44:18.280 --> 00:44:21.440
I wouldn't want to go up in it. I don't

485
00:44:21.480 --> 00:44:23.639
have a little look. I mean, how could you not

486
00:44:23.639 --> 00:44:26.440
want to have a little look? But would you get up?

487
00:44:26.599 --> 00:44:29.519
Would you go up in that helicopter if it was

488
00:44:29.519 --> 00:44:39.400
made all of cheese? Or if you're about to go

489
00:44:39.440 --> 00:44:43.039
on a big cruise and you got there, you got

490
00:44:43.039 --> 00:44:46.400
to the ferry or wherever it was that the ships are,

491
00:44:47.639 --> 00:44:50.920
and you saw your ship and instead of being like

492
00:44:51.039 --> 00:44:58.559
the normal ships, it was a huge, huge piece of paper,

493
00:44:58.920 --> 00:45:05.800
shaped into a boat same size as a ship, but

494
00:45:05.920 --> 00:45:09.800
just one huge piece of paper and it was floating

495
00:45:11.599 --> 00:45:15.719
on the water. And they said, that's your ship. Let

496
00:45:15.760 --> 00:45:21.480
me show you to your cabin. Is a cabin made

497
00:45:21.480 --> 00:45:24.639
of cheese by anyway, and said how did you know?

498
00:45:25.800 --> 00:45:32.320
Would you get on that ship? So may argue this

499
00:45:32.360 --> 00:45:34.440
is getting a bit absurd. What's this got to do

500
00:45:34.559 --> 00:45:42.079
with not caring about snakes? But I just thinking if

501
00:45:42.079 --> 00:45:46.199
you think of an absurd situation that you wouldn't be

502
00:45:46.320 --> 00:45:54.239
worried about because it's not going to happen anyway, I

503
00:45:54.280 --> 00:46:03.840
think of another thing. Let's think I can't think that.

504
00:46:04.079 --> 00:46:05.599
There's lots of things, but I mean, I don't want

505
00:46:05.599 --> 00:46:14.119
to get too caught up in absurdities. But what would

506
00:46:14.119 --> 00:46:22.679
you choose? Maybe a train made of match sticks? Match

507
00:46:22.679 --> 00:46:27.519
sticks do still exist, I think, so a train made

508
00:46:27.559 --> 00:46:41.119
of match sticks, an oven made of match sticks? Wow,

509
00:46:41.320 --> 00:46:45.559
that wouldn't be a good idea, but it get to

510
00:46:45.639 --> 00:47:02.239
use it once self lighting. So when you think about snakes,

511
00:47:02.320 --> 00:47:10.079
what what's changed? Be honest? What is you're bothered by?

512
00:47:10.119 --> 00:47:10.239
It?

513
00:47:10.280 --> 00:47:15.880
Really bothered by a snake? Ooh a snake? Is it?

514
00:47:18.840 --> 00:47:23.559
That might come across as a bit mocking but I

515
00:47:23.559 --> 00:47:26.800
guess it was supposed to it not a bad way,

516
00:47:27.639 --> 00:47:40.760
just in a mocking way, in a way where it

517
00:47:40.800 --> 00:47:43.039
sounds like someone is doing a washing up down there,

518
00:47:43.400 --> 00:47:47.440
but they're doing it angrily and angry washer upper, don't

519
00:47:47.440 --> 00:47:49.440
we get that? You hear that, and they're just smashing

520
00:47:49.440 --> 00:47:53.599
the plates down, which is funny because only one person

521
00:47:53.639 --> 00:47:58.039
lives down there. Maybe it's a month's worth of washing up.

522
00:48:00.079 --> 00:48:04.159
I did that once. I had about twenty plates loads

523
00:48:04.199 --> 00:48:06.079
of stuff. In the end I had to do it

524
00:48:06.199 --> 00:48:08.599
wash them in the bath, to soak them in the

525
00:48:08.639 --> 00:48:12.960
bath because they were just solid. Everything on them was solid.

526
00:48:14.239 --> 00:48:17.320
Now I've only got one plate, two dishes, one plate,

527
00:48:17.400 --> 00:48:23.159
two spoons, one knife, one fork, which means I can't

528
00:48:24.719 --> 00:48:33.119
I can't really get behind in the washing up. You

529
00:48:33.199 --> 00:48:37.760
may wonder what's that got to do with not caring

530
00:48:37.800 --> 00:48:45.280
about not caring about snakes washing up and how many

531
00:48:45.320 --> 00:48:49.159
plates I've got. I don't know. It might have something

532
00:48:49.199 --> 00:48:55.440
to do with it. I mean, this is like, let

533
00:48:55.480 --> 00:49:03.119
me boil your phobia away, So it is that's kind

534
00:49:03.119 --> 00:49:05.000
of what it is. Did I mention that let me

535
00:49:05.039 --> 00:49:07.559
buil your phobia away at the beginning? I don't know

536
00:49:07.599 --> 00:49:11.639
if I did. Sorry. Yeah, so this is when I

537
00:49:11.760 --> 00:49:14.920
just talk about a phobia and I just what forlong?

538
00:49:16.599 --> 00:49:20.599
I've actually got a podcast specifically for this, I believe

539
00:49:20.599 --> 00:49:20.960
it or not.

540
00:49:23.199 --> 00:49:25.920
Oh yes, I do, I really really do.

541
00:49:26.719 --> 00:49:31.719
I can't believe it, but I do. I might have

542
00:49:31.760 --> 00:49:43.079
some ice cream ice cream. That's a good time about it.

543
00:49:43.119 --> 00:49:44.920
That's a good time. That's a good thing about the

544
00:49:44.960 --> 00:49:51.760
time this time of year, because I like to have

545
00:49:51.840 --> 00:49:56.119
the odd cornetto probably once a day. That might be

546
00:49:56.119 --> 00:49:58.280
a little bit too often, but yeah, I like to

547
00:49:58.320 --> 00:50:01.519
do like a little bit of ice cream. I do

548
00:50:02.119 --> 00:50:06.000
also need to be careful my sugar intake, but I

549
00:50:06.039 --> 00:50:09.239
don't think there's any sugar in ice cream. And the

550
00:50:09.280 --> 00:50:13.400
cone there's chocolate. There's no sugar in chocolate either, I

551
00:50:13.440 --> 00:50:17.679
don't think, so it should be fine. I don't know

552
00:50:17.719 --> 00:50:22.639
about the cone though, the cone, the cornetto cone, I

553
00:50:22.679 --> 00:50:24.679
don't know if there's any sugar in that, but the

554
00:50:24.760 --> 00:50:30.840
rest of it should be fine. And the strawberry sauce,

555
00:50:30.960 --> 00:50:32.920
well that's strawberries, so they're good for you, and they

556
00:50:33.840 --> 00:50:37.880
so imagine the sauce is just made of pure strawberries,

557
00:50:39.440 --> 00:50:42.639
perhaps melted strawberries, because when strawberries melt, they go or gooey,

558
00:50:42.679 --> 00:50:52.000
don't they Or that's more when they dissolve, if there

559
00:50:52.039 --> 00:50:55.239
are frozen, or if you tread on them, they go

560
00:50:55.239 --> 00:51:06.440
gooy as well. How do you feel different to the

561
00:51:06.440 --> 00:51:13.840
way you felt before you decided to listen to my

562
00:51:13.960 --> 00:51:25.079
squeaky voice talking maybe about random things throughout this recording,

563
00:51:26.920 --> 00:51:30.480
perhaps not as serious as you thought it was going

564
00:51:30.519 --> 00:51:37.119
to be, possibly, but how do you feel though? That's

565
00:51:37.159 --> 00:51:42.119
the thing that's the bottom line as far as I'm concerned,

566
00:51:42.480 --> 00:51:46.360
regardless of what I do or say, It's about how

567
00:51:47.159 --> 00:51:59.760
you feel different, how you could notice those changes with

568
00:51:59.840 --> 00:52:11.519
the in yourself, and perhaps you're surprised at those changes.

569
00:52:15.039 --> 00:52:36.400
Maybe just notice how relaxed you feel, and how you

570
00:52:36.480 --> 00:52:55.480
realize that your mind changes so easily. And once you

571
00:52:55.599 --> 00:52:59.320
realize that you're no longer bothered by snakes, you know

572
00:52:59.480 --> 00:53:11.400
not what bother by them. It's that simple, and you

573
00:53:11.400 --> 00:53:32.880
can relax, really really relaxed, let go completely, dissolve completely.

574
00:53:43.599 --> 00:53:48.480
And maybe maybe you've noticed, or maybe you haven't noticed,

575
00:53:49.199 --> 00:53:53.920
that your mind has slowed down. You breathe and slow

576
00:53:54.000 --> 00:54:09.719
down and become deeper naturally your body is relaxed. Maybe

577
00:54:10.079 --> 00:54:15.920
you've noticed or maybe you haven't noticed that you're feeling good,

578
00:54:17.039 --> 00:54:24.559
you're feeling calm. Perhaps those parts of your body, there

579
00:54:24.559 --> 00:54:28.000
are parts of your body that feel pleasure, and perhaps

580
00:54:28.000 --> 00:54:39.519
that pleasure can spread and you can feel that sense

581
00:54:39.599 --> 00:54:45.239
of release not just in your muscles, but in your

582
00:54:45.280 --> 00:54:56.239
bones and your eyes, your face, and your shoulders and

583
00:54:56.280 --> 00:55:03.639
your back, your chest and your stomach, your neck, hands

584
00:55:03.679 --> 00:55:19.920
and fingers, arms, your hips, legs, feet and toes, all

585
00:55:20.000 --> 00:55:26.039
the way from the top of your head, moving down

586
00:55:26.119 --> 00:55:33.639
your spine, moving through your nervous system to every single

587
00:55:33.679 --> 00:55:53.480
part of your body. Calming, loosening, relaxing, peaceful, And that

588
00:55:53.559 --> 00:55:57.800
brings us to the end of this recording. So please

589
00:55:59.159 --> 00:56:02.119
remember to be to yourself because you do deserve to

590
00:56:02.159 --> 00:56:06.679
be happy, and be gentle with yourself, because you deserve

591
00:56:06.760 --> 00:56:13.000
to feel safe. And you can listen to this as

592
00:56:13.000 --> 00:56:16.519
many times as you need to, and every time you

593
00:56:16.559 --> 00:56:24.480
do listen, you become more relaxed, and your mind will

594
00:56:24.480 --> 00:56:33.519
open up and absorb more of the positivity lots of

595
00:56:33.559 --> 00:56:54.400
love by relax in a more deep and meaningful way,

596
00:56:56.840 --> 00:57:01.920
maybe in a way that can not just allow you

597
00:57:02.400 --> 00:57:12.440
to feel calmer now and throughout the time we spend

598
00:57:12.480 --> 00:57:20.440
together here, not just relaxed at the end of the

599
00:57:20.519 --> 00:57:25.880
recording when it's finished, and you can enjoy that sense

600
00:57:26.000 --> 00:57:42.599
of comfort and peace. But also I think it would

601
00:57:42.679 --> 00:57:58.559
be nice to have those feelings of relaxation continue for

602
00:57:58.719 --> 00:58:10.599
longer after the recording has ended, so that you can

603
00:58:12.280 --> 00:58:22.920
still benefit from listening to my voice, maybe in a

604
00:58:22.960 --> 00:58:35.440
few hours time, perhaps tomorrow, and then by listening regularly,

605
00:58:38.519 --> 00:58:43.159
especially if you find like some people do and myself

606
00:58:43.199 --> 00:58:48.320
as well, sometimes I find one particular recording that really

607
00:58:50.000 --> 00:58:57.000
resonates with me, and I just listened to it over

608
00:58:57.039 --> 00:59:09.760
and over again every morning, every evening. There was this

609
00:59:09.840 --> 00:59:16.760
recording from We're going back to about nineteen ninety nine.

610
00:59:17.039 --> 00:59:22.480
It wasn't hypnosis, but it was a guided visualization, so

611
00:59:22.519 --> 00:59:29.480
it kind of was hypnosis really, And I managed to

612
00:59:29.559 --> 00:59:33.079
find it again and it still has the same effect

613
00:59:33.559 --> 00:59:45.199
on me. And part of it was the person's voice

614
00:59:45.599 --> 00:59:55.159
relaxed me. She just felt so peaceful, and I'd look

615
00:59:55.400 --> 01:00:02.360
forward to listening to her in the morning and in

616
01:00:02.400 --> 01:00:13.719
the evening. And I knew before even pressing the play

617
01:00:13.760 --> 01:00:21.920
button that since I've done that pressed the play button.

618
01:00:22.719 --> 01:00:33.679
This was in the days of CD players press the

619
01:00:33.760 --> 01:00:39.119
play button. In fact, it might have even been a

620
01:00:39.159 --> 01:00:43.719
tape tape recorder. I'd lie down on the bed and

621
01:00:43.760 --> 01:01:02.239
then even without necessarily listening to her words because I

622
01:01:02.320 --> 01:01:09.800
had them memorized. Really, it was as if my body

623
01:01:11.719 --> 01:01:25.159
knew exactly what to do, and the muscles just almost

624
01:01:25.199 --> 01:01:45.679
went into automatic relaxation, and I remember my mind would

625
01:01:45.679 --> 01:01:57.079
slow down. Now. Now, I was listening to this recording

626
01:02:00.400 --> 01:02:06.440
in the early days of learning hypnosis, and long before

627
01:02:08.079 --> 01:02:16.119
I ever made any videos or audio recordings myself, because

628
01:02:16.119 --> 01:02:19.199
I didn't start doing that till two thousand and six,

629
01:02:26.119 --> 01:02:42.039
I knew, I knew how helpful I found being able

630
01:02:42.079 --> 01:02:51.159
to just let go, to have that trust in the

631
01:02:51.239 --> 01:03:01.639
person that I'm listening to, knowing that it's going to

632
01:03:01.679 --> 01:03:12.519
be just as relaxing, if not more so. Each time

633
01:03:12.760 --> 01:03:25.320
you hear my voice, you may feel the same. Some

634
01:03:25.599 --> 01:03:39.760
people have been listening to me for over a decade.

635
01:03:40.599 --> 01:03:44.639
Maybe not solidly, obviously not twenty four hours a day,

636
01:03:46.360 --> 01:03:52.880
but maybe people come back. Some people may be listen

637
01:03:53.000 --> 01:04:09.559
every day. That's something that I do which you may

638
01:04:09.679 --> 01:04:30.639
not realize by listening, is when I record these recordings. Now,

639
01:04:30.760 --> 01:04:43.320
for example, I also am affected by the words that

640
01:04:43.400 --> 01:04:55.599
I say. So if I set you focus on your feet.

641
01:04:58.119 --> 01:05:05.159
Notice your feet relaxed, and I will be focusing on

642
01:05:05.199 --> 01:05:27.559
my feet. I will be noticing my feet relaxing. If

643
01:05:27.559 --> 01:05:33.760
I said focus on your hands, then maybe notice the

644
01:05:33.920 --> 01:05:46.239
difference between each hand. Perhaps notice the air in the room,

645
01:05:46.760 --> 01:05:51.599
the temperature of the room. On the backs of your hands.

646
01:05:59.400 --> 01:06:03.159
You may still are to notice what almost feels like

647
01:06:03.199 --> 01:06:11.000
a very light breeze, even though there may not be

648
01:06:11.079 --> 01:06:16.800
any type of breeze at all where you are right now.

649
01:06:25.000 --> 01:06:35.599
And as you become aware of your hands, I'm also

650
01:06:35.920 --> 01:07:04.119
aware of how relaxed my hands are feeling now. And

651
01:07:04.320 --> 01:07:11.239
when it comes to potentially drifting off to sleep, which

652
01:07:11.320 --> 01:07:25.440
may be the reason you're listening, I also feel drowsy

653
01:07:27.679 --> 01:07:41.119
when I make these recordings. I also notice my mind drifting.

654
01:07:49.039 --> 01:08:01.679
In fact, at times I've actually fallen asleep without even noticing,

655
01:08:06.519 --> 01:08:15.679
and then I carry on talking. And it's only when

656
01:08:15.960 --> 01:08:25.039
I listen back to do the editing I hear snoring

657
01:08:26.960 --> 01:08:34.239
and I think I don't remember snoring. I remember talking.

658
01:08:36.920 --> 01:08:44.319
This snoring was a pick turned up. That's why I

659
01:08:44.399 --> 01:08:52.640
sound like when I snore, I get really into the

660
01:08:54.520 --> 01:09:12.720
whole experience. I don't know how you feel, how relaxed

661
01:09:12.880 --> 01:09:23.239
you feel in your feet, how relaxed you feel in

662
01:09:23.279 --> 01:09:49.960
your hands. I have noticed more and more that the

663
01:09:50.239 --> 01:10:07.039
more relaxed, deeper level of comfort you feel, the easier

664
01:10:07.520 --> 01:10:26.880
your breathing becomes. It's almost like that additional muscle relaxation.

665
01:10:31.239 --> 01:10:52.239
So this allows you to breathe easier without necessarily focusing

666
01:10:54.439 --> 01:11:20.039
on your breath, however, being able to notice the ease

667
01:11:23.439 --> 01:11:50.039
in which you breathe so naturally. You breathe so very

668
01:11:50.279 --> 01:12:39.000
easily and smoothly. Whenever I imagine my breathing improving, when

669
01:12:39.039 --> 01:12:54.319
I've got my eyes closed, I tend to visualize a

670
01:12:54.479 --> 01:13:08.640
beautiful field with trees and field hours producing all that

671
01:13:10.720 --> 01:13:43.479
life giving oxygen. And it feels nice too, if nothing else,

672
01:13:46.680 --> 01:14:20.800
just taking some time away from everything, enjoying that feeling

673
01:14:21.199 --> 01:15:11.720
of peace, serenity with a joyful heart. Time seems to

674
01:15:11.960 --> 01:15:47.079
just drip by, so very slowly, relaxed, so deeply peaceful,

675
01:15:57.000 --> 01:17:00.159
completely unattached to any thoughts whatsoever in this moment, completely free,

676
01:17:06.279 --> 01:17:57.640
noticing that your mind has slowed down. Slowed down because

677
01:17:57.800 --> 01:18:26.399
nothing really requires your attention. You can enjoy the physical

678
01:18:26.720 --> 01:18:38.399
sensations of allowing the stress to drip out of your body,

679
01:18:44.880 --> 01:19:07.800
to appear out of every part of your body and

680
01:19:08.239 --> 01:19:47.720
being released from your brain. Huge your mind slowly but surely.

681
01:19:54.560 --> 01:20:31.960
The muscles in your legs relax relx relx so very deeply,

682
01:20:41.760 --> 01:21:12.760
relax so deeply. And the feelings, the pleasant feelings in

683
01:21:12.880 --> 01:21:39.600
your arms and shoulders, deepening each part of your body

684
01:21:40.720 --> 01:22:19.159
further and deeper and deeper. Noticine, the feelings in the

685
01:22:19.199 --> 01:23:19.119
back of your neck, the feelings in your wrists, muscles,

686
01:23:21.159 --> 01:24:12.920
in front of your body. I also feeling peaceful, deeping.

687
01:24:15.479 --> 01:24:25.760
There's a sense of peace spreads through your very cool.

688
01:24:57.279 --> 01:25:16.920
When you focus on your mind, your mind becomes.

689
01:25:23.520 --> 01:26:46.399
E and slower, even deeper. Relax, A fairy slow his stomach,

690
01:27:00.520 --> 01:27:43.520
peaceful in your stomach. You're back. Notice Notice how relaxed

691
01:27:47.920 --> 01:28:25.920
you now feel in the hall of your back. A

692
01:28:26.319 --> 01:28:35.399
spy from your brain all the way down the middle

693
01:28:35.439 --> 01:28:47.600
of your back, sending and receiving millions of messages every day.

694
01:28:58.319 --> 01:30:17.520
The comfort increase in deeply relaxed you mes relegs, spreading

695
01:30:17.720 --> 01:30:26.800
those signals down your spine or cord into air, every

696
01:30:27.079 --> 01:30:45.520
part of your body, your shins and your calf.

697
01:30:45.279 --> 01:31:14.279
Muscles mm hm, your elbows.

698
01:31:30.479 --> 01:31:47.960
Feelings of peace and tranquility spreading through your body, tips

699
01:31:47.960 --> 01:32:04.159
of your toes, to your eyes, your fingers. All wait

700
01:32:04.359 --> 01:32:49.600
till you know about letting her Rea think her pace

701
01:33:05.359 --> 01:33:32.079
to drift in mind, just wondering away, happy to let go,

702
01:33:35.239 --> 01:34:36.600
Let go completely, let go, said tranquil, the whole body

703
01:34:40.880 --> 01:34:43.000
enjoying a sensor.

704
01:35:07.159 --> 01:36:58.079
Listeninker, hey more, hey, joy.

705
01:37:02.920 --> 01:37:11.600
The space, this space of peace.

706
01:37:14.720 --> 01:37:48.800
And safety, so firy, relaxed.

707
01:38:11.399 --> 01:38:23.880
And us.

708
01:38:46.840 --> 01:38:50.600
You could be living in.

709
01:39:17.720 --> 01:39:42.479
Letting go. Maybe we can just focus on the different

710
01:39:42.760 --> 01:40:17.560
parts of your body, just to notice your forehead and

711
01:40:17.840 --> 01:40:19.399
your eyes.

712
01:40:51.319 --> 01:40:51.880
A U.

713
01:40:57.520 --> 01:41:19.720
S less noticing the sense.

714
01:41:19.439 --> 01:42:38.560
Of complete freedom, absolute freedom, dress day, dress day.

715
01:42:50.720 --> 01:42:52.039
PA's fall.

716
01:42:53.640 --> 01:44:38.680
Energy, peace, to breeze, such ease, yeah, loose. You may

717
01:44:39.000 --> 01:44:51.560
have or may not have noticed your mind drifted.

718
01:45:27.520 --> 01:45:45.640
Peaceful, move any even more deeply.

719
01:45:50.560 --> 01:46:09.199
In the direction of dital blissful pace, bliss for pace,

720
01:46:37.880 --> 01:47:59.439
arrest toe to pace, Come sir, come.

721
01:48:10.960 --> 01:48:11.560
Let him go.

722
01:48:36.479 --> 01:49:49.159
Peace of mind by relaxed, c relaxed. A body feels

723
01:49:49.439 --> 01:50:14.720
almost invisible, so the very relaxed, like peaceful.

724
01:50:20.479 --> 01:50:20.560
So.

725
01:50:28.279 --> 01:51:32.079
Paceful, releam, and you could start to notice that you

726
01:51:33.600 --> 01:51:44.920
are feeling more relaxed, even though I've not purposely focused

727
01:51:45.319 --> 01:51:53.439
your mind upon that sense of physical comfort. That is

728
01:51:53.680 --> 01:52:02.960
growing within you throughout your body, and you're mind starts

729
01:52:03.039 --> 01:52:12.560
to slow down, and that could be almost in recognition

730
01:52:13.159 --> 01:52:27.000
of I guess my speech not being particularly fast and

731
01:52:27.199 --> 01:52:38.039
things just generally feel calmer. Just by listening to my voice,

732
01:52:41.159 --> 01:52:48.079
you give yourself an opportunity to take a break from

733
01:52:48.159 --> 01:52:54.640
the day, take a break from your life as it is,

734
01:52:58.079 --> 01:53:05.680
and to give yourself a rest, giving yourself permission to

735
01:53:05.840 --> 01:53:11.079
take some time off and to allow your body to

736
01:53:11.199 --> 01:53:20.920
relax and allow your mind to slow down, which in

737
01:53:21.079 --> 01:53:28.960
turn releases the tension any stresses that you had in

738
01:53:29.039 --> 01:53:38.880
your body. It's almost as if the parts of your

739
01:53:38.920 --> 01:53:50.920
body just open up, allowing the negativity out and at

740
01:53:50.960 --> 01:53:59.199
the same time replacing that negativity with positive healing energy,

741
01:54:02.319 --> 01:54:06.920
which then fills your body up and your mind to

742
01:54:08.560 --> 01:54:26.960
also starts to appreciate those feelings of increasing confidence, an

743
01:54:27.039 --> 01:54:44.119
almost uplifting feeling, positive healing, an energy that spreads through

744
01:54:44.199 --> 01:54:54.840
your body like a wave of comfort. And all this

745
01:54:55.199 --> 01:55:06.840
comes from just how in yourself a few minutes, maybe

746
01:55:07.000 --> 01:55:09.560
half an hour, however long you want it to be,

747
01:55:11.119 --> 01:55:23.000
to just rest and allow your mind and your body

748
01:55:25.279 --> 01:55:42.000
to almost reset itself to the settings of comfort and relaxation, calmness,

749
01:55:46.319 --> 01:55:55.640
which allows more room for feelings of pleasure and happiness

750
01:55:59.640 --> 01:56:08.520
to move around your body and into your mind, almost

751
01:56:09.319 --> 01:56:13.920
as if your mind and your body are sinking together,

752
01:56:18.199 --> 01:56:27.880
almost mirroring each other with that growing positivity and calmness.

753
01:56:32.960 --> 01:56:40.399
And it feels nice, really does feel nice to know

754
01:56:40.680 --> 01:56:49.560
that you are the one that has allowed yourself to

755
01:56:49.840 --> 01:57:03.800
feel more comfort and to experience more of this deep

756
01:57:04.279 --> 01:57:20.319
relaxation spreading throughout your body. And as I focus on

757
01:57:20.600 --> 01:57:26.279
each part of your body, you can notice that that

758
01:57:26.600 --> 01:57:40.760
part becomes even more relaxed just by focusing on it.

759
01:57:43.279 --> 01:57:52.960
It becomes even more calm and comfortable just by focusing.

760
01:57:57.039 --> 01:58:02.760
And as I move down your body, starting at your head,

761
01:58:05.479 --> 01:58:10.720
the parts that you have already focused on will continue

762
01:58:12.119 --> 01:58:19.199
to relax deeply, and those parts that have not yet

763
01:58:19.439 --> 01:58:32.279
focused on or just automatically release any remain intention in

764
01:58:32.479 --> 01:58:46.720
anticipation of even more comfort about to come. Now, I'm

765
01:58:46.720 --> 01:58:53.199
going to start by focusing on your forehead. Just being

766
01:58:53.359 --> 01:59:02.000
aware the feelings of your forehead and then your background

767
01:59:02.239 --> 01:59:09.119
sounds like mister Herbert the Pigeon, can just allow you

768
01:59:09.319 --> 01:59:16.760
to feel even more relaxed. Just means you're in the moment.

769
01:59:19.920 --> 01:59:25.279
This isn't this isn't a sterile environment. This is the world.

770
01:59:28.720 --> 01:59:34.760
I live in the countryside, so there's lots of nature

771
01:59:35.279 --> 01:59:45.760
sounds around. So as you focus on your forehead, just

772
01:59:46.039 --> 01:59:56.840
notice how it becomes even more relaxed. Focus only on

773
01:59:57.039 --> 02:00:06.920
my voice and that part your body. Moving down to

774
02:00:07.039 --> 02:00:20.000
your eyes, focusing on your eyes, noticing how your eyelids

775
02:00:20.239 --> 02:00:27.279
feel so heavy yet so light at the same time,

776
02:00:30.640 --> 02:00:41.279
and all the muscles around your eyes relaxing completely. Moving

777
02:00:41.439 --> 02:00:48.600
your focus down to your mouth, your lips, your tongue,

778
02:00:49.840 --> 02:01:02.039
your teeth, your gums, the whole of your mouth, relaxing, calm.

779
02:01:03.159 --> 02:01:03.720
And lease.

780
02:01:08.199 --> 02:01:16.039
As you focus now on your jaw, not just the

781
02:01:16.159 --> 02:01:19.640
parts of your jaw near your mouth and your chin,

782
02:01:20.920 --> 02:01:24.000
but all the way up the size of your face

783
02:01:25.199 --> 02:01:37.600
to your ears, the hole of your jaw, feeling more

784
02:01:38.439 --> 02:02:00.479
relaxed and calm. Focusing on your neck, the front of

785
02:02:00.560 --> 02:02:09.039
your neck and your throat relaxing and loose and calm.

786
02:02:13.239 --> 02:02:19.239
The sides of your neck, right and left side of

787
02:02:19.359 --> 02:02:37.880
your neck relaxed and lace and calm. And now the

788
02:02:38.119 --> 02:02:45.199
back of your neck, focusing on the back of your neck,

789
02:02:51.199 --> 02:02:55.640
letting go of any tension that may have been there

790
02:02:55.880 --> 02:03:09.479
before and enjoying a sense of increasing comfort and release.

791
02:03:12.239 --> 02:03:23.319
Then you can experience in the back of your neck, moving.

792
02:03:23.159 --> 02:03:29.720
Down your back and moving either side of your spine

793
02:03:31.039 --> 02:03:35.720
right from the top of your back all the way

794
02:03:35.960 --> 02:03:48.640
down to the bottom of your back down to your

795
02:03:48.720 --> 02:03:59.279
lower back. As you move up and down your spine,

796
02:04:01.399 --> 02:04:05.840
you can feel the muscles either side of your spine

797
02:04:08.039 --> 02:04:22.640
relaxing even more. And as those muscles relax, that sense

798
02:04:22.720 --> 02:04:33.199
of comfort starts to spread outwards from your spine into

799
02:04:33.399 --> 02:04:40.039
both sides of your back, the top of your back,

800
02:04:40.880 --> 02:04:47.159
the middle end your lower back. And as you scan

801
02:04:48.840 --> 02:04:56.640
gently and slowly up and down your back, there's the

802
02:04:56.800 --> 02:05:02.680
muscles in the top of your back relax and become looser.

803
02:05:07.000 --> 02:05:13.000
The muscles in the middle of your back also seem

804
02:05:13.119 --> 02:05:22.640
to just almost divide from each other, separating and almost melting,

805
02:05:28.399 --> 02:05:34.399
and in your lower back there seems to be an

806
02:05:34.439 --> 02:05:48.640
extra special feeling of comfort. The spreads into your hips

807
02:05:50.920 --> 02:05:58.760
sit down your lower back, into your hips, into the

808
02:05:58.960 --> 02:06:07.720
area where you're six are, and into your buttocks, and

809
02:06:07.800 --> 02:06:17.039
all these muscles that spread bring your lower back into

810
02:06:17.079 --> 02:06:30.560
your hip area, start to melt, start to reading, let go,

811
02:06:37.279 --> 02:06:44.000
and even nowhere about to focus on your shoulders. Your

812
02:06:44.239 --> 02:06:54.840
back and your spine will continue to let go, continue

813
02:06:55.720 --> 02:07:10.560
to relax so calmly, and as you focus on your shoulders,

814
02:07:12.359 --> 02:07:28.439
you may notice they're already feeding, really loose, They're already

815
02:07:31.520 --> 02:07:54.680
feeding calm and fearing. Those muscles then move from your

816
02:07:54.840 --> 02:08:14.199
neck into your shoulders. Feels so soft and gentle, so

817
02:08:14.680 --> 02:08:43.600
smooth and calm, and the feeling in your shoulders seems

818
02:08:43.920 --> 02:08:51.600
to spread deep into your shoulders, a sense of relaxation,

819
02:08:52.800 --> 02:09:04.279
not just traveling deeply into your muscles, but also relaxing

820
02:09:07.159 --> 02:09:17.039
the bones and moving all the way to underneath your arms,

821
02:09:19.880 --> 02:09:25.800
relaxing a whole area between the tops of your shoulders

822
02:09:27.159 --> 02:09:44.960
and underneath your arms healing. You feel so relaxed and

823
02:09:45.199 --> 02:10:00.760
comfortable in your shoulders, which sense that deep healing message

824
02:10:06.119 --> 02:10:17.960
into your arms. You may feel almost as if your

825
02:10:18.319 --> 02:10:27.600
arms are not even that because they're so relaxed, so

826
02:10:29.159 --> 02:10:37.880
deeply relaxed, so.

827
02:10:42.960 --> 02:10:58.520
Calm, so.

828
02:11:05.359 --> 02:11:20.279
Loose, that feelings spreading all the way down your arms

829
02:11:23.039 --> 02:11:53.079
two elbows, including your elbows circumfort spreads your way into wrists,

830
02:11:55.920 --> 02:12:11.239
your forearments, and your wrists so heavy. It's at the

831
02:12:11.560 --> 02:12:52.000
same time sunlight and gentle frey sent.

832
02:12:54.199 --> 02:12:55.159
Now on.

833
02:12:57.880 --> 02:13:21.880
Your hands, My hands.

834
02:13:27.800 --> 02:14:09.520
So paceful. In your hands, the sensor real pace just

835
02:14:09.760 --> 02:14:35.399
seems to feel so familiar when your hands relax deeply. Else,

836
02:14:53.000 --> 02:16:33.000
your fingers, yes, fish, your thinker tips, making attention to

837
02:16:33.159 --> 02:17:04.079
affront your body so comfortable, the man you focus jill

838
02:17:04.280 --> 02:19:18.719
legs like musculs, and your fives names I relaxed cough

839
02:19:18.959 --> 02:19:27.399
muscles just shades a posi.

840
02:20:01.639 --> 02:21:40.959
Up in the fathing in your faints, sir, peaceful circolm

841
02:21:46.760 --> 02:22:28.360
sad peaceful circolm s peaceful.

842
02:22:31.120 --> 02:22:39.559
Sycom so peace f.

843
02:22:48.360 --> 02:22:49.760
Re s.

844
02:22:55.280 --> 02:22:57.079
Pieace fall.

845
02:23:00.360 --> 02:23:15.799
So calm, allow that deep relaxation to spread your chest

846
02:23:16.079 --> 02:23:47.680
in your storm. Lets you go everything. So I'm gonna

847
02:23:47.719 --> 02:23:59.559
start counting down now, from twenty down to one. You

848
02:23:59.639 --> 02:24:03.120
can action in a way. It's like just walking down

849
02:24:03.280 --> 02:24:09.000
some steps and each step or twenty steps, and each

850
02:24:09.159 --> 02:24:21.840
step represents a level of comfort. Each step represents a

851
02:24:22.040 --> 02:24:34.520
deepening of that comfort. And the furvies you walk down

852
02:24:34.639 --> 02:24:46.840
those steps, the deeper and more relaxed you feel. So

853
02:24:47.520 --> 02:26:34.639
starting with number twenty twenty nineteen eighteen music seven Jane

854
02:27:20.920 --> 02:37:59.280
sixteenhhhh three four fur two we nohhhhhhhh eight seven US

855
02:38:23.520 --> 02:39:39.520
six five.

856
02:40:48.000 --> 02:41:09.680
Four us.

857
02:41:22.479 --> 02:43:30.559
Dissuas.

858
02:45:26.639 --> 02:45:43.719
Now, as you focus on your eyes, we're gonna count

859
02:45:43.840 --> 02:45:55.600
down from ten down to one, focusing just on your eyes.

860
02:45:59.360 --> 02:46:06.319
Your eye, it's the muscles around your eyes, your eye

861
02:46:06.639 --> 02:46:15.040
walls themselves, our whole area that makes up your eye.

862
02:46:26.000 --> 02:46:31.200
And as we count down from ten down to one,

863
02:46:33.799 --> 02:46:47.719
whilst focusing on your eyes, you'll become twice is relaxed

864
02:46:50.000 --> 02:47:03.040
with each number counting down that you may find the

865
02:47:03.200 --> 02:47:09.680
all you want to do is just drift off to sleep.

866
02:47:12.639 --> 02:47:19.239
And if that's what you want, then just allow yourself

867
02:47:19.360 --> 02:47:34.000
to do that. Now, focusing on your eyes, I'm going

868
02:47:34.120 --> 02:47:44.079
to begin counting down from ten down to one. Right now,

869
02:47:52.639 --> 02:51:51.639
ten nine eight seven I.

870
02:52:02.920 --> 02:53:03.120
Usus four.

871
02:54:16.280 --> 02:57:11.719
Three swo counting down from ten to one. Ten nine

872
02:57:13.440 --> 02:57:41.120
eight seven six five four three two one. And maybe

873
02:57:41.280 --> 02:57:44.159
that was a bit too quick in order to relax.

874
02:57:45.399 --> 02:57:49.639
Maybe it's a bit too fast for you to notice

875
02:57:49.920 --> 02:57:57.959
the calming of your body, maybe even a little bit

876
02:57:58.040 --> 02:58:02.120
of pressure there, Like you're counting down from ten to one.

877
02:58:02.239 --> 02:58:05.600
Would you expect me to do? Man, expect me to

878
02:58:05.639 --> 02:58:09.639
just to go with floppy just because you're counting down.

879
02:58:15.239 --> 02:58:18.520
We could try it again, but this time I'll go

880
02:58:18.600 --> 02:58:25.639
a bit slower this time that you focus on the

881
02:58:25.799 --> 02:58:29.920
whole of your body before we focus on your legs.

882
02:58:32.360 --> 02:58:41.520
Just notice how your body does start to feel more

883
02:58:41.959 --> 02:59:41.600
relaxed with every number that I count down ten nine, eight, seven, six, five, four,

884
02:59:49.079 --> 03:00:40.520
three two one, And just notice how how you feel, generally,

885
03:00:40.959 --> 03:00:55.280
how your body feels. It's not necessarily even about counting

886
03:00:55.399 --> 03:01:02.520
down from ten to one. It's that space that you have,

887
03:01:03.879 --> 03:01:22.360
that space between being active physically or mentally to just

888
03:01:27.040 --> 03:01:32.239
sitting or lying down, just being there, not doing anything,

889
03:01:32.440 --> 03:01:37.159
not saying anything, or needing to think about anything.

890
03:01:39.000 --> 03:01:42.680
So it opens up a space, you know, a bit

891
03:01:42.719 --> 03:01:53.479
of a space, a gap. And the more I came

892
03:01:53.639 --> 03:01:58.159
down from ten to one, the bigger that gap becomes.

893
03:02:01.200 --> 03:02:07.559
So there's that gap of calmness, of comfort, relaxation.

894
03:02:13.520 --> 03:02:25.879
It's a nice feeling, and it moves those stresses or

895
03:02:26.399 --> 03:02:40.239
discomforts physically or emotionally, moves them away, allows you.

896
03:02:43.000 --> 03:02:43.479
To just.

897
03:02:46.479 --> 03:02:52.520
Slow down. So I'm going to count again from ten

898
03:02:52.639 --> 03:03:01.000
down to one, and notice that gap widening, the gap,

899
03:03:02.799 --> 03:03:07.399
and as it widens, it's almost like the stress and

900
03:03:07.520 --> 03:03:25.120
attention falls into the gap and give you that distance,

901
03:03:27.120 --> 03:03:27.920
that space.

902
03:03:30.280 --> 03:03:35.680
Now ten.

903
03:03:40.079 --> 03:05:06.319
Nine eight, seven, six, five, four three, two.

904
03:05:24.280 --> 03:05:24.479
One.

905
03:05:36.559 --> 03:05:41.040
Now, how did your body feel.

906
03:05:42.920 --> 03:05:43.120
Now?

907
03:05:55.799 --> 03:06:07.639
Can you notice that? Do you feeling calmer? What are

908
03:06:07.719 --> 03:06:36.479
you feeling more relaxed? As we now focus on your legs,

909
03:06:38.200 --> 03:06:58.600
just your legs. We're just gonna start with focusing on

910
03:06:59.079 --> 03:07:18.239
your thighs. Of course, it's not the most exciting thing

911
03:07:18.360 --> 03:07:24.920
to be doing, because I'm sure like most of your

912
03:07:24.959 --> 03:07:36.639
body is not a lot going on right now. Just

913
03:07:36.840 --> 03:07:42.959
focusing on the whole of your thighs, the tops of

914
03:07:43.040 --> 03:07:49.120
your thighs, the sides of your thighs, the bottoms of

915
03:07:49.200 --> 03:07:56.159
your thighs, your outer thighs, and you're inner thighs. Basically

916
03:07:56.360 --> 03:07:59.920
the whole of your thigh that leads into your head

917
03:08:04.079 --> 03:08:14.799
and it goes down to your knee joint. Now, this

918
03:08:15.000 --> 03:08:22.440
is a big area. It's a very heavy area. It's

919
03:08:22.639 --> 03:08:29.040
very strong, probably the strongest muscles in your body or

920
03:08:29.120 --> 03:08:45.440
in your thighs. But I don't think we perhaps give

921
03:08:45.600 --> 03:08:58.840
enough attention to our thighs. Perhaps we don't acknowledge how

922
03:08:58.920 --> 03:09:20.799
important our thighs are to our lives, how much they

923
03:09:20.920 --> 03:09:34.360
actually do for us all through our lives. And it

924
03:09:34.559 --> 03:09:40.520
may seem sound really weird, but I think that all

925
03:09:40.639 --> 03:09:48.200
of our body parts, especially our thighs needs some TLC,

926
03:09:51.559 --> 03:10:04.600
a bit of love shown, a bit of acknowledgement, thank

927
03:10:04.680 --> 03:10:20.200
you gratitude for our thighs do for us. And I

928
03:10:20.360 --> 03:10:26.040
know this may sound a bit strange. Maybe you think,

929
03:10:26.479 --> 03:10:29.399
why am I Surely I should be out in the

930
03:10:29.479 --> 03:10:38.000
garden hugging a tree or something. Well, it's hard to

931
03:10:38.079 --> 03:10:41.280
set a microphone up on a tree. That's why I'm

932
03:10:41.319 --> 03:10:44.159
doing this indoors. Otherwise I wouldn't be outside huging a tree.

933
03:10:45.559 --> 03:10:54.239
I can't see the television from the tree if you

934
03:10:54.319 --> 03:10:59.559
moved down to your knees gain such an important part.

935
03:11:03.840 --> 03:11:08.920
And I think we don't necessarily I'll speak for myself here.

936
03:11:11.440 --> 03:11:16.239
I don't necessarily appreciate all that my needs to do

937
03:11:16.479 --> 03:11:21.360
for me until I have a problem with my knee.

938
03:11:22.319 --> 03:11:26.440
It's occasionally, if I ever maybe i'll bash it or

939
03:11:27.399 --> 03:11:32.959
it's aching for some reason. It's then that I realize

940
03:11:34.120 --> 03:11:38.120
how much it does. You know, the benefit of being

941
03:11:38.159 --> 03:11:46.079
able to use my legs without any kind of physical

942
03:11:46.200 --> 03:11:54.360
discomfort is a beautiful thing that's possibly not appreciated until

943
03:11:55.440 --> 03:12:05.159
it's temporarily removed. You know that's comfort. But as you

944
03:12:05.280 --> 03:12:10.479
focus on your knees, regardless of how your knees feel.

945
03:12:13.600 --> 03:12:19.319
You can have that sense of gratitude and love to

946
03:12:19.440 --> 03:12:32.040
your knees for all that they do for you, and

947
03:12:32.200 --> 03:12:35.799
you can still have that attention on your thighs and

948
03:12:35.920 --> 03:12:42.120
maybe notice how your thighs feel. Maybe you've noticed that

949
03:12:42.479 --> 03:13:01.200
they are relaxing more deeply as you focus now on

950
03:13:01.319 --> 03:13:05.840
the bottoms of your legs, your shins, and your calf muscles.

951
03:13:06.319 --> 03:13:14.040
The bones between your knees and your feet incorporate, and

952
03:13:14.120 --> 03:13:25.040
of course your ankles so important. You know, anyone that's

953
03:13:25.120 --> 03:13:31.120
had even like the slightest spray of an ankle knows

954
03:13:31.440 --> 03:13:43.360
how how much we take our ankles for granted. And

955
03:13:43.440 --> 03:13:45.760
it's kind of strange in a way when you think that.

956
03:13:48.319 --> 03:13:52.280
You know, logically, our wrists are a lot thinner than

957
03:13:52.399 --> 03:13:56.520
the rest of our arms, which is okay, it doesn't

958
03:13:57.040 --> 03:14:00.879
I can't see any problem with that because picking stuff

959
03:14:00.959 --> 03:14:08.200
up by our ankles so much thinner than the rest

960
03:14:08.239 --> 03:14:18.879
of our legs, and from a physics perspective or logical

961
03:14:19.000 --> 03:14:23.120
even it doesn't really make sense that all this weight

962
03:14:24.799 --> 03:14:31.760
would ultimately be resting on your ankles then leading to

963
03:14:31.840 --> 03:14:45.040
your feet. That thin area, thin bone. Yeah, it does

964
03:14:45.239 --> 03:14:52.040
so much great work, supports us supports our body for

965
03:14:52.120 --> 03:15:02.479
a lifetime, helps us to balance, It helps you to

966
03:15:06.479 --> 03:15:15.719
get around and be mobile. And there's the calf muscles.

967
03:15:15.799 --> 03:15:23.399
Of course, when I was younger, I couldn't see the

968
03:15:23.479 --> 03:15:29.799
pointing calf muscles. Didn't seem to do anything. Okay, if

969
03:15:29.840 --> 03:15:33.399
I walked around on tiptoes, then my calf muscles get

970
03:15:33.479 --> 03:15:37.159
some work. But of course that's not true. The calf

971
03:15:37.280 --> 03:15:46.920
muscles are being used whenever we use the legs, and

972
03:15:47.079 --> 03:15:59.559
your shins there to protect your lower legs, shaped in

973
03:15:59.639 --> 03:16:12.239
a way, almost as a protector for the bone, leading

974
03:16:13.600 --> 03:16:24.000
of course to your ankles and your feet. But we're

975
03:16:24.040 --> 03:16:25.920
not going to focus on your feet. We're just going

976
03:16:26.000 --> 03:16:32.280
to focus on the legs. And I realize, and now

977
03:16:32.319 --> 03:16:36.920
that I've mentioned your feet, you'll probably focus on them anyway,

978
03:16:37.440 --> 03:16:40.000
So maybe I should focus on your feet a little bit.

979
03:16:44.040 --> 03:16:48.479
You can have them in your awareness the same as

980
03:16:48.559 --> 03:16:52.920
you have your thighs in your awareness. Even though we

981
03:16:53.040 --> 03:16:59.000
haven't been focusing on your thighs a few minutes, I've

982
03:16:59.000 --> 03:17:09.600
been focusing on you or ankles, there's still that sensation

983
03:17:09.879 --> 03:17:25.200
of comfort in your thighs, and there's that movement of

984
03:17:25.559 --> 03:17:35.000
energy because the thighs hold lots of different sensations. Of course,

985
03:17:35.040 --> 03:17:39.799
there's the muscles, the big strong muscles that we have

986
03:17:40.040 --> 03:17:53.360
in our thighs. But the skin on the outside of

987
03:17:53.440 --> 03:17:58.760
the thighs, as in the outside of all of our body,

988
03:17:59.479 --> 03:18:11.120
can be very sensitive, sensitive to the touch, sensitive to temperature.

989
03:18:17.680 --> 03:18:25.200
And inside your thighs the bones, there's the muscle, there's

990
03:18:25.239 --> 03:18:30.040
the blood, vessels, the ar trees to all this stuff

991
03:18:30.159 --> 03:18:39.239
that's inside your thighs. I guess sometimes it'd be nice

992
03:18:39.280 --> 03:18:43.600
if you could actually put your fingers inside your thighs

993
03:18:44.239 --> 03:18:49.399
and a message, so you can message on the outside,

994
03:18:49.639 --> 03:18:52.559
of course, but to be able to get deep into

995
03:18:52.639 --> 03:18:57.440
the muscles and to be able to just message inside

996
03:18:57.520 --> 03:19:04.520
your thighs, message in the bone of your leg, massage

997
03:19:04.600 --> 03:19:17.760
in or the veins, just gently healing your thighs and

998
03:19:17.959 --> 03:19:24.520
you can move down message and inside your knees, just

999
03:19:24.719 --> 03:19:31.399
message in those bones, but with healing fingertips spreading that

1000
03:19:31.840 --> 03:19:43.000
healing energy deep into the choice of your knees. Of course,

1001
03:19:43.079 --> 03:19:47.200
there's the back of your your knee and the inside

1002
03:19:47.399 --> 03:19:53.559
crease where your knee is. It's a very sensitive area.

1003
03:19:55.479 --> 03:19:59.760
Three it feels very nice when you stroke it, and

1004
03:20:00.120 --> 03:20:03.760
might be because it's an area that's not really touched

1005
03:20:03.959 --> 03:20:10.559
very often. It's almost like a hidden part, that crease

1006
03:20:12.680 --> 03:20:19.120
in your legs. It's almost like a part that has

1007
03:20:19.200 --> 03:20:30.200
a sensitivity, which is a little bit different. Of course,

1008
03:20:30.239 --> 03:20:40.719
it's protected by your legs. So you can imagine putting

1009
03:20:41.639 --> 03:20:51.479
your fingers into that crease in your legs. Fold in

1010
03:20:51.559 --> 03:20:55.520
between your legs, you can just message with your fingertips.

1011
03:20:56.719 --> 03:21:03.520
Imagine your fingertips going inside, massage in the muscle tissue

1012
03:21:08.079 --> 03:21:14.280
you can cause, field the bones of your knees, healing

1013
03:21:14.559 --> 03:21:27.239
through your fingertips, and then as you go down to

1014
03:21:27.319 --> 03:21:30.120
your calf muscles, and that's the part I'd like to

1015
03:21:30.159 --> 03:21:35.559
be able to really put my fingertips deep inside my

1016
03:21:35.760 --> 03:21:44.479
calf muscles, massage in every single tissue of that muscle,

1017
03:21:46.079 --> 03:21:56.000
healing every part, and then doing the same for my shins,

1018
03:21:59.159 --> 03:22:07.360
massage and generally stroking the bones, generally stroking them, healing

1019
03:22:07.600 --> 03:22:11.680
in a loving way, because they deserve to be treated

1020
03:22:14.760 --> 03:22:18.879
as the precious bones that they are. Because our legs

1021
03:22:18.920 --> 03:22:22.280
are so precious as in all the other parts of

1022
03:22:22.360 --> 03:22:30.520
our body, the more precious at any jure on the planet.

1023
03:22:39.079 --> 03:22:47.079
When you start to think about your legs in this way,

1024
03:22:51.639 --> 03:22:58.319
they can change your perspective. It might sound a bit

1025
03:23:01.399 --> 03:23:05.680
a bit silly to start with the idea of having

1026
03:23:06.600 --> 03:23:16.600
love for your legs, showing appreciation for your thighs, wanting

1027
03:23:16.719 --> 03:23:20.639
to be able to put your hands in your thighs,

1028
03:23:22.879 --> 03:23:29.200
massage the muscles and the bones, and to get your

1029
03:23:29.319 --> 03:23:37.360
fingers deep in there and releasing all tension, just to

1030
03:23:37.559 --> 03:23:46.959
show how much you care about your legs, how much

1031
03:23:47.040 --> 03:23:52.719
you care for what your legs do for you regularly,

1032
03:23:55.120 --> 03:24:05.319
your knees, your calves, your ankles, the strength of your ankles,

1033
03:24:08.239 --> 03:24:12.959
considering how thin they are compared to the rest of

1034
03:24:13.040 --> 03:24:22.799
your legs, especially your thighs. Yet this so strong, so flexible,

1035
03:24:26.559 --> 03:24:39.399
absolutely amazing things. Your ankles are truly a gift because

1036
03:24:39.440 --> 03:24:48.200
of what they do for you, supporting all that weight,

1037
03:24:50.200 --> 03:24:54.600
regardless of how what weight you are. Even if you

1038
03:24:54.719 --> 03:24:59.399
only eat eight stone, there's still a lot of weight

1039
03:24:59.639 --> 03:25:06.360
for the little ankles. Now I'm a lot heavier than

1040
03:25:06.399 --> 03:25:16.360
eight stone. Double down, get my ankles support my body

1041
03:25:17.120 --> 03:25:23.719
all the time, or they do give off a sigh

1042
03:25:23.719 --> 03:25:29.520
of relief when I sit down. That's my whole legs,

1043
03:25:29.559 --> 03:25:40.120
though my feet, feet also go, my toes clap. I'm

1044
03:25:40.159 --> 03:26:08.600
so happy your legs really are amazing. And I know

1045
03:26:09.079 --> 03:26:15.440
that talking about talking about your legs is probably possibly

1046
03:26:15.680 --> 03:26:21.760
among the most most boring things I've ever heard anyone say. Possibly,

1047
03:26:24.639 --> 03:26:31.360
but boring or not, everything I said is true. Your

1048
03:26:31.479 --> 03:26:52.040
legs are amazing. Your legs deserve not just respect, they

1049
03:26:52.120 --> 03:26:53.639
deserve to relax.

1050
03:26:55.079 --> 03:26:55.440
Deeply.

1051
03:27:02.719 --> 03:27:06.079
They deserve to take some time out of the day

1052
03:27:08.280 --> 03:27:37.000
to just let go completely. Your legs really can relax.

1053
03:27:44.639 --> 03:27:48.760
And because the legs are so such a most, you know,

1054
03:27:49.000 --> 03:27:54.920
very important part of your body. When you relax your legs,

1055
03:27:55.040 --> 03:28:02.280
the rest of your body also naturally those in that

1056
03:28:06.000 --> 03:28:16.799
journey of comfort. Like I feel it in my hips,

1057
03:28:18.239 --> 03:28:25.360
My hips feel really loose, and also my lower back

1058
03:28:25.399 --> 03:28:32.000
as well. My lower back really feels it feels stretched,

1059
03:28:33.120 --> 03:28:36.159
even though I'm just sitting in a chair and there's

1060
03:28:36.280 --> 03:28:41.520
no stretching as far as I'm aware that I'm doing.

1061
03:28:42.559 --> 03:28:45.200
It's almost as if the muscles are just relaxed so

1062
03:28:45.440 --> 03:28:51.319
much that there is a natural stretch as the tension

1063
03:28:52.239 --> 03:29:13.479
has reduced a lot. And I'm now going to count

1064
03:29:13.600 --> 03:29:21.440
down from ten down to one, and you can continue

1065
03:29:23.319 --> 03:29:49.840
to fill wonderfully relaxed ten nine, eight, seven, six, five.

1066
03:29:54.200 --> 03:29:54.760
Four.

1067
03:29:57.840 --> 03:30:22.639
Three two one relax. So I'm just going to count

1068
03:30:22.719 --> 03:30:27.719
down from five down to one. And as a countdown,

1069
03:30:29.040 --> 03:30:33.760
if you just focus on the numbers, just the numbers

1070
03:30:35.440 --> 03:30:44.440
counting down, and notice how you feel in this moment

1071
03:30:46.200 --> 03:30:50.559
as you hear the numbers counting down, knowing that those

1072
03:30:50.719 --> 03:31:03.799
numbers counting down represent you feeling calmer, not just in

1073
03:31:03.879 --> 03:31:12.239
your body, but also relax in your mind. Just notice

1074
03:31:12.280 --> 03:31:18.319
how you feel. There's nothing to do, there's nothing to say,

1075
03:31:19.000 --> 03:31:56.879
there's nothing to think about, starting with number five, four, three, two.

1076
03:32:02.639 --> 03:32:02.879
One.

1077
03:32:12.479 --> 03:32:24.760
As you notice the gradual letting go of the tension

1078
03:32:24.959 --> 03:32:32.079
in your body, you may also begin to notice and

1079
03:32:32.239 --> 03:32:41.280
be aware of how your mind is starting to slow down.

1080
03:32:43.760 --> 03:32:50.120
This is just a natural thing that happens. It's not

1081
03:32:50.319 --> 03:32:55.520
really a special procedure. It's just natural because as your

1082
03:32:56.799 --> 03:33:02.799
body relaxes, your mind also starts to relax. And the

1083
03:33:02.920 --> 03:33:06.520
more your mind relaxes, the more your body relaxes. It's

1084
03:33:06.680 --> 03:33:18.760
just a continuous circle of relaxation. And there's that calmness

1085
03:33:19.000 --> 03:33:26.159
that comes from relative quietness. You know, even even if

1086
03:33:26.200 --> 03:33:33.719
there's background sounds either your side online, it's still going

1087
03:33:33.840 --> 03:33:38.879
to be quite calm. You know, you haven't got the

1088
03:33:39.000 --> 03:33:44.159
television on there's no music in the background unless you're

1089
03:33:44.200 --> 03:33:51.760
listening to the recording. With music, of course, you're very

1090
03:33:51.959 --> 03:33:53.840
likely not going to be sitting in a room with

1091
03:33:53.959 --> 03:33:58.719
other people. Of course you might be, but generally it's

1092
03:33:59.399 --> 03:34:01.680
more ideas if you can do this on your own,

1093
03:34:03.360 --> 03:34:13.440
so no distractions, and when you stop thinking about stuff,

1094
03:34:20.000 --> 03:34:30.280
relaxation automatically rises, a sense of comfort starts to grow,

1095
03:34:34.799 --> 03:34:41.479
and without trying to build it up into something fantastical

1096
03:34:41.920 --> 03:34:53.639
or something magical, this is just a natural process, something

1097
03:34:53.760 --> 03:35:03.920
that's easy to accomplish. In fact, it's almost you know,

1098
03:35:04.079 --> 03:35:10.920
the sense of relaxing completely happens really when you put

1099
03:35:11.120 --> 03:35:14.959
no effort into it. It's not something that you can

1100
03:35:15.079 --> 03:35:26.680
really force. It's something that happens naturally. And part of

1101
03:35:27.120 --> 03:35:37.319
the process of this recording and others is simply two

1102
03:35:38.920 --> 03:35:46.239
allow you to take advantage of this space.

1103
03:35:48.559 --> 03:35:52.760
This time, just.

1104
03:35:56.920 --> 03:36:04.479
Let go, to just be here, to be in tune

1105
03:36:08.200 --> 03:36:20.280
with how you feel, yet with the intention of wanting

1106
03:36:20.559 --> 03:36:32.680
to relax deeply and maybe even to fall asleep, depending

1107
03:36:32.920 --> 03:36:39.120
on what it is that you wish for yourself in

1108
03:36:39.239 --> 03:36:55.399
this moment. As we know, relaxing is the majority of

1109
03:36:55.520 --> 03:37:00.440
the process of falling asleep. The actual falling asleep is

1110
03:37:01.440 --> 03:37:09.440
the tiny bit at the end. The deeper relaxed you become,

1111
03:37:13.399 --> 03:37:31.040
the easier you find yourself drifting. But you can also

1112
03:37:31.200 --> 03:37:41.280
if you choose stay focused on my voice and really

1113
03:37:41.799 --> 03:38:11.479
enjoy the process, gradually lacks in each muscle in your body,

1114
03:38:16.520 --> 03:38:45.680
effortlessly and just observing the sensation of letting go completely.

1115
03:38:51.719 --> 03:38:55.760
This time, I'm going to count from six down to one,

1116
03:39:00.559 --> 03:39:09.760
and you can notice your mind calming down more with

1117
03:39:10.200 --> 03:39:23.879
each number that you hear me say, naturally, feeling calm

1118
03:39:24.360 --> 03:42:23.959
and slow and peaceful sex five four, three, one, being

1119
03:42:24.319 --> 03:42:36.959
aware of how your mind to slowed, rite down, sinking

1120
03:42:39.600 --> 03:42:59.799
deeply into relaxation. And as you focus on your mind,

1121
03:43:00.200 --> 03:43:10.120
did may notice that there are some thoughts still there,

1122
03:43:12.719 --> 03:43:22.280
maybe some stubborn thoughts that for some reason perhaps need

1123
03:43:22.360 --> 03:43:22.959
your attention.

1124
03:43:30.000 --> 03:43:31.280
So what you can do is.

1125
03:43:36.799 --> 03:43:44.600
Send love to those thoughts. Sprinkle those thoughts.

1126
03:43:48.760 --> 03:43:49.280
With love.

1127
03:43:51.040 --> 03:43:57.200
I all petals from a flower, Just sprinkle it over them, petals,

1128
03:43:57.280 --> 03:44:04.479
feel good love towards those thoughts. To let those thoughts

1129
03:44:04.680 --> 03:44:11.479
know that you're not abandon the number. You just need them.

1130
03:44:12.719 --> 03:44:24.719
You require them to just calm down, slow down, quiet down.

1131
03:44:28.360 --> 03:44:28.719
For now.

1132
03:44:36.639 --> 03:44:41.639
So as you focus on those remaining thoughts as we

1133
03:44:41.840 --> 03:44:47.040
count down, this time from seven down to one. With

1134
03:44:47.200 --> 03:45:01.079
each number, just imagine sprinkling those flower petals, love, love, kindness,

1135
03:45:02.680 --> 03:45:14.520
gratitude over those thoughts, which will allow them to just

1136
03:45:15.959 --> 03:45:31.000
melt away and relax deeply. With every number, those thoughts

1137
03:45:31.120 --> 03:46:39.719
will become more and more relaxed. Starting with number seven, six, five, four,

1138
03:47:05.680 --> 03:48:27.639
three one. As you now notice how relaxed your feeling

1139
03:48:31.319 --> 03:48:46.920
in your body, We're going to focus on your hands,

1140
03:48:52.799 --> 03:48:59.120
because the more relaxed your hands are, the more relaxed

1141
03:48:59.280 --> 03:49:20.280
your body and mind are. Purpose you focus on your

1142
03:49:20.479 --> 03:49:30.680
hands and your fingers, there's nothing needed to be done.

1143
03:49:31.680 --> 03:49:36.760
There's no clenching of fists or dents in the fingers

1144
03:49:36.879 --> 03:49:50.440
or anything like that. It's just noticing and focusing on

1145
03:49:50.639 --> 03:49:59.479
your hands, noticing how.

1146
03:49:59.399 --> 03:50:00.159
They fel.

1147
03:50:14.799 --> 03:50:25.239
Because the more relaxed your hands feel, the calmer your

1148
03:50:25.479 --> 03:50:37.360
mind feels, and the more comforts you feel throughout your body.

1149
03:50:43.280 --> 03:50:46.399
You may.

1150
03:50:48.719 --> 03:51:31.520
Have already noticed you mind is starting to drift Hicks

1151
03:51:31.639 --> 03:51:46.920
him just on your hands and fingers, allowing them cheat

1152
03:51:49.079 --> 03:52:00.520
experience a real deepening of that relaxation in your hands

1153
03:52:00.639 --> 03:52:26.680
and fingers, more and more relaxed with each number, from

1154
03:52:26.879 --> 03:52:40.239
eight down to one. You can almost feel that healing

1155
03:52:41.680 --> 03:52:48.879
and relaxing energy spreading into your hands and.

1156
03:52:49.120 --> 03:53:07.520
Fingers, becoming more relaxing with each number.

1157
03:53:14.040 --> 03:53:34.879
Going down, eight down to one, drifting, drifting again starting

1158
03:53:35.159 --> 03:57:36.920
with number eight seven three. Who just being here now,

1159
03:57:40.600 --> 03:57:46.680
nothing to think about, nothing to do, nothing to say,

1160
03:57:50.799 --> 03:58:02.399
and everything just feels calm. This is your natural state

1161
03:58:02.520 --> 03:58:11.000
of being. This is how you just normally feel when

1162
03:58:11.520 --> 03:58:18.559
you take away all of that other stuff that we add,

1163
03:58:20.399 --> 03:58:32.040
you know, things like stress and worry in and overthinking, anxiety, tension,

1164
03:58:36.280 --> 03:58:43.440
just generally thinking about stuff. We take that away, which.

1165
03:58:43.319 --> 03:58:43.840
Is what we do.

1166
03:58:44.600 --> 03:58:56.479
What we're doing now, you left with a real sense

1167
03:58:57.120 --> 03:59:09.639
of measefulness, which comes to you very greatly, because ultimately

1168
03:59:10.280 --> 03:59:23.920
it's just a feeling, a feeling of comfort. It's almost

1169
03:59:24.040 --> 03:59:27.639
as if you've gone inside yourself and you've found a

1170
03:59:27.879 --> 03:59:41.799
special place where everything is peaceful, a place where you

1171
03:59:41.959 --> 03:59:53.159
can feel relaxed and you're natural sense of comfort, a place.

1172
03:59:52.959 --> 03:59:54.680
Where you could be here.

1173
03:59:59.200 --> 04:00:06.040
Where you can accept yourself and who you are, in

1174
04:00:06.159 --> 04:00:12.120
the place where you're not trying to please anybody else,

1175
04:00:12.639 --> 04:00:25.360
in the place where you can actually not just love yourself,

1176
04:00:25.479 --> 04:00:35.040
but in some ways more importantly, you can like yourself, appreciate.

1177
04:00:35.840 --> 04:00:36.879
Who you are.

1178
04:00:45.719 --> 04:00:52.319
That sense of gratitude he's in the air way around you.

1179
04:01:00.079 --> 04:01:07.799
That's also a place where you can actually feel the

1180
04:01:08.159 --> 04:01:23.440
healing energy soaking into your body. Healing energy soaking into

1181
04:01:23.559 --> 04:01:37.760
your body. That healing energy spreads through your veins, traveling

1182
04:01:37.920 --> 04:01:50.120
to each and every single part of your body, and

1183
04:01:50.280 --> 04:01:57.319
you start to realize that actually that healing energy, it's

1184
04:01:57.399 --> 04:02:04.159
not just entered into your brain, it's become part of

1185
04:02:04.639 --> 04:02:15.520
your brain, and the spinal fluid is now mixed with

1186
04:02:15.840 --> 04:02:27.079
healing energy, not just allowing you to feel so much

1187
04:02:27.319 --> 04:02:41.719
more relaxed and healthy in this moment, but also you

1188
04:02:41.879 --> 04:02:50.239
start to realize that actually what's happening now without healing,

1189
04:02:51.280 --> 04:03:00.879
relaxing energy spreading through your body, is actually changing your life.

1190
04:03:06.079 --> 04:03:11.200
It's actually changing the way you're going to feel not

1191
04:03:11.440 --> 04:03:18.799
just now, but tomorrow and the next day. As your

1192
04:03:18.959 --> 04:03:27.040
health improves, not just your physical health but your mental health.

1193
04:03:31.000 --> 04:03:36.159
Things that used to bother you in the past, for

1194
04:03:36.319 --> 04:03:42.360
some reason, no longer have the effect that they used

1195
04:03:42.399 --> 04:03:56.639
to because something has changed deep within you. Maybe things

1196
04:03:57.000 --> 04:04:06.639
that used to wards you to feel anger no longer

1197
04:04:07.000 --> 04:04:16.680
have that power to control you. The way they seem

1198
04:04:16.799 --> 04:04:25.680
to be able to before. As you realize that you're

1199
04:04:25.799 --> 04:04:38.479
the one who decides what affects you, you're the one

1200
04:04:39.120 --> 04:04:49.520
who decides to feel relaxed and calm when you choose

1201
04:04:53.120 --> 04:05:07.600
to enjoy noticing these natural developments of healing continue to

1202
04:05:07.799 --> 04:05:22.159
grow and improve your life day by day, including of course,

1203
04:05:22.239 --> 04:05:39.799
your ability to relax so much easier and sleeping. It's

1204
04:05:39.840 --> 04:05:50.200
the most natural thing in the world to you because

1205
04:05:50.440 --> 04:05:57.600
falling asleep is something that you've done so many times

1206
04:05:59.360 --> 04:06:04.959
in your life, and you know that you were born,

1207
04:06:06.479 --> 04:06:13.079
as we all were, with the ability to fall asleep naturally.

1208
04:06:17.319 --> 04:06:28.000
We were born with that ability to just drift off

1209
04:06:28.760 --> 04:06:41.879
into a deep, healing sleep. Even when we're kids, sometimes

1210
04:06:42.000 --> 04:06:46.399
will fall asleep when we don't even want to try

1211
04:06:46.559 --> 04:06:51.280
to stay awake. Maybe it's a birthday in the morning,

1212
04:06:51.440 --> 04:06:55.760
or it's Christmas or holiday or something we look forward to.

1213
04:06:56.360 --> 04:07:01.040
We don't want to go to sleep. The more we

1214
04:07:01.159 --> 04:07:06.520
want to stay awake, the more we just start to drift.

1215
04:07:10.680 --> 04:07:15.200
And the more you fight drifting we try to stop

1216
04:07:15.280 --> 04:07:20.639
yourself and drift in a sleep, the deeper and stronger

1217
04:07:20.760 --> 04:07:31.920
that drifting becomes. Because we're born not just with the

1218
04:07:32.200 --> 04:07:41.600
need to relax deeply and to naturally fall asleep. But

1219
04:07:41.719 --> 04:07:56.040
it's our birthright, it's part of our DNA, and sometimes

1220
04:07:56.159 --> 04:08:01.559
as we get older in life, perhaps at times we

1221
04:08:01.920 --> 04:08:18.040
have forgotten relaxing completely. It's not only a wonderfully pleasant experience,

1222
04:08:23.799 --> 04:08:41.799
it's also really easy. It's very very easy to let go,

1223
04:08:43.879 --> 04:08:53.479
because that's all it is, is just deciding to let go.

1224
04:08:58.719 --> 04:09:04.680
And when you press the play button on my recordings,

1225
04:09:06.559 --> 04:09:17.719
you have given permission from my voice to relaction. When

1226
04:09:17.760 --> 04:09:21.840
you press that play button, you have given me permission

1227
04:09:23.079 --> 04:09:36.760
for my words to effect you in a positive, only

1228
04:09:37.319 --> 04:09:56.799
a positive way, opening up your mind to useful and

1229
04:09:58.440 --> 04:10:16.040
healing suggestions that can have such an amazing effect on

1230
04:10:16.319 --> 04:10:28.360
how you feel right now, as well as those changes

1231
04:10:28.680 --> 04:10:38.760
that continue long after the recording ends, those changes within

1232
04:10:38.959 --> 04:10:52.280
you that continue to flourish and grow, transforming your life

1233
04:10:54.559 --> 04:11:06.600
in a positive, beautiful way, allowing you to move forward

1234
04:11:07.079 --> 04:11:13.799
in your life in the direction that you choose for yourself.

1235
04:11:22.879 --> 04:11:34.879
And this feeling, this feeling that you can experience of safety, comfort, calmness,

1236
04:11:42.639 --> 04:11:56.600
this feels so nice. It's such a healthy place to be,

1237
04:12:04.520 --> 04:12:18.280
and that positivity pros within you each and every day

1238
04:12:21.360 --> 04:12:31.159
moving forward, you're going to find that you're more relaxed

1239
04:12:33.520 --> 04:12:45.840
physically and in your mind is more relaxed. And it's

1240
04:12:45.920 --> 04:12:51.440
not that you're thinking slower, it's just that your mind

1241
04:12:51.559 --> 04:13:03.440
will be less clogged up with unnecessary negativity because from

1242
04:13:03.520 --> 04:13:13.799
now on, your mind rejects negativity. From now on, you're

1243
04:13:13.879 --> 04:13:24.680
going to start noticing when negativity arises, and you can

1244
04:13:24.879 --> 04:13:38.799
just say stop, stop, and that negativity will turn around

1245
04:13:39.440 --> 04:13:55.520
and leave you alone. Stop and that negativity.

1246
04:13:57.920 --> 04:13:58.799
Will disappear.

1247
04:14:06.959 --> 04:14:13.440
And as you notice that you feel way more relaxed

1248
04:14:14.879 --> 04:14:30.200
than you probably expected, you can now congratulate yourself because

1249
04:14:30.399 --> 04:14:36.799
you're the person that has done this. You are the

1250
04:14:36.959 --> 04:14:42.000
one that has opened your mind up to the simple

1251
04:14:42.239 --> 04:14:50.079
facts that you can feel more relaxed in your body

1252
04:14:50.840 --> 04:15:00.159
and in your mind. You've opened your mind up to

1253
04:15:02.440 --> 04:15:09.000
the birthright of being able to just fall asleep easily

1254
04:15:10.079 --> 04:15:24.079
when you choose. And that's a nice feeling. Don't you

1255
04:15:24.200 --> 04:15:32.360
think it feels nice? Doesn't it? To feel.

1256
04:15:33.559 --> 04:15:33.879
Calm?

1257
04:15:35.520 --> 04:15:40.120
All the healing energy is spreading through your body in

1258
04:15:40.280 --> 04:15:52.520
your mind to spend time in a special place where

1259
04:15:55.440 --> 04:16:09.120
negativity can no longer enter. Negativity is banned, it's barred,

1260
04:16:10.520 --> 04:16:16.719
it's not a loud entry doesn't. It doesn't. This doesn't

1261
04:16:16.920 --> 04:16:24.920
deserve to be here, doesn't belong here. Negativity has no

1262
04:16:25.239 --> 04:16:40.360
place in your life, which makes room for more comfort,

1263
04:16:42.319 --> 04:17:10.920
more healing, more relaxation, more peace. It feels nice, doesn't it.

1264
04:17:12.760 --> 04:17:36.559
Just let go with everything. I'm gonna count down now

1265
04:17:36.879 --> 04:17:45.079
from twenty down to one. You can continue to relax.

1266
04:17:47.280 --> 04:17:58.799
If you choose, you can drift to sleep with every

1267
04:17:59.000 --> 04:18:10.639
number hear me say, you can fill twice as relaxed.

1268
04:18:13.680 --> 04:18:24.920
Or if you choose, you can fill twice sleeping now

1269
04:18:30.319 --> 04:20:30.520
twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, two eleven, ten, nine, eight, seven, six.

1270
04:20:38.559 --> 04:20:46.239
Five foh.

1271
04:21:00.079 --> 04:21:00.319
Yeah.

1272
04:21:07.120 --> 04:21:20.799
Or this is your time.

1273
04:21:23.319 --> 04:21:37.639
To just take a break, your time to relax, to

1274
04:21:37.799 --> 04:21:50.719
allow your mind to slow down, to give yourself permission

1275
04:21:55.479 --> 04:22:09.440
to take a break from everything. Ensure the only person

1276
04:22:10.200 --> 04:22:16.079
that can make that decision, You're the only person that

1277
04:22:16.239 --> 04:22:36.120
can actually tell your mind just relax, to just take

1278
04:22:36.280 --> 04:22:49.440
some time off so that you can focus on your body,

1279
04:22:50.399 --> 04:23:05.360
getting in touch with how you feel physically and in

1280
04:23:05.479 --> 04:23:13.239
the process of this body scan where you focus on

1281
04:23:13.440 --> 04:23:23.520
different parts of your body, those parts that you focus

1282
04:23:23.639 --> 04:23:35.440
on and observe even though you're not purposely requesting for

1283
04:23:35.559 --> 04:23:41.600
those parts of your body to relax. It's kind of expected.

1284
04:23:43.200 --> 04:23:48.760
You expect when you listen to my voice to feel

1285
04:23:49.760 --> 04:24:03.479
more relaxed naturally, because when you're listening to me, your

1286
04:24:03.520 --> 04:24:15.799
attention is focused on my words, and as my words

1287
04:24:16.760 --> 04:24:26.920
guide you to focus on those parts of your body,

1288
04:24:30.760 --> 04:24:52.879
your focus increases, which actually calms your mind. And when

1289
04:24:52.920 --> 04:25:12.239
your mind calms down, your body relaxes. And when your

1290
04:25:12.360 --> 04:25:36.120
body calms down, your mind relaxes. And even though we've

1291
04:25:36.280 --> 04:25:45.079
not really started to focus on your body, you can

1292
04:25:45.760 --> 04:26:01.120
already feel that healing energy spreading through your body, pushing

1293
04:26:01.360 --> 04:26:15.600
out stress and tension, healing all the parts of your body,

1294
04:26:17.520 --> 04:26:25.200
including your skin, your bones, your blood, all of your

1295
04:26:25.399 --> 04:26:31.120
organs inside your body, all of the muscles, all of

1296
04:26:31.200 --> 04:26:38.639
the fat, all of everything, every hair on your body

1297
04:26:40.840 --> 04:26:52.159
is filled with that healing energy. And when your brain

1298
04:26:56.799 --> 04:27:15.719
fills with that healing energy, the feeling of comfort relaxation increases,

1299
04:27:23.159 --> 04:27:40.760
deeply increases in a way that your mind starts to

1300
04:27:41.000 --> 04:27:57.079
feel perhaps spit drowsing because it's not needed, and it

1301
04:27:57.360 --> 04:28:16.520
may start to drift if that's what's needed. So, if

1302
04:28:16.559 --> 04:28:23.719
you're listening to this and what you need is deep relaxation, that's.

1303
04:28:23.559 --> 04:28:24.159
What you get.

1304
04:28:26.360 --> 04:28:31.159
If what you need is to fall asleep.

1305
04:28:32.440 --> 04:28:41.360
Naturally and easily as your mind drifts, that's also what

1306
04:28:41.479 --> 04:28:54.440
will happened. Because by pressing that play button on the

1307
04:28:54.559 --> 04:29:02.079
podcast and listening to me, give permission your body and

1308
04:29:02.200 --> 04:29:14.200
your mind. In fact, you give the command to your

1309
04:29:14.280 --> 04:29:25.600
body and your mind to relax deeply and to drift

1310
04:29:25.760 --> 04:29:31.000
off to sleep if that's what you want.

1311
04:29:34.200 --> 04:29:42.520
Or need them.

1312
04:29:42.559 --> 04:29:47.959
As I focus on the different parts of your body,

1313
04:29:52.959 --> 04:30:01.760
you may start to just drift, and then you come

1314
04:30:01.879 --> 04:30:06.399
back again and you hear me talk again, and I'm

1315
04:30:06.520 --> 04:30:09.520
focusing on a different part of your body.

1316
04:30:15.239 --> 04:30:15.799
You may.

1317
04:30:17.799 --> 04:30:26.799
Find yourself drifting, being to realize you're drifting. Until you

1318
04:30:27.040 --> 04:30:36.559
stop drifting, you're alert again to my voice focusing on

1319
04:30:36.719 --> 04:30:41.559
a different part of your body, starts to relax in

1320
04:30:41.719 --> 04:30:54.000
on deeper because I'm drifting. It's basically here already in

1321
04:30:54.120 --> 04:31:04.479
the sleep zone. And the more you drift, the longer

1322
04:31:04.600 --> 04:31:15.280
you drift, the longer you drift. Eventually, that drifting continues

1323
04:31:16.600 --> 04:31:26.520
into sleep, and that's the last you remember until you

1324
04:31:26.680 --> 04:31:35.840
wake up in your own time. When you experience the

1325
04:31:36.040 --> 04:31:45.319
right amount of sleep. Fear because when you do and

1326
04:31:45.559 --> 04:31:56.319
if you do fall asleep, it's extremely pleasant, so relaxing,

1327
04:31:59.319 --> 04:32:19.520
so deep healing sleep. I feel so nice to relax

1328
04:32:19.719 --> 04:32:28.639
scenes in your own body and mind, as if you

1329
04:32:28.879 --> 04:32:36.639
feel that heating imagy is spreading through you. Relaxing use

1330
04:32:36.879 --> 04:33:01.239
so deeply, relaxes so deeply. To start to focus on

1331
04:33:01.479 --> 04:33:32.759
your eyes, moving down to jaw, down, till back, your shoulders,

1332
04:33:40.400 --> 04:34:12.319
arm had fingers, your chest, stun.

1333
04:34:19.240 --> 04:35:03.560
You spine, your hips, your legs, faint, your toes.

1334
04:35:25.799 --> 04:35:41.720
Spreading grime inside your body, feeling you up. Now let's

1335
04:35:41.799 --> 04:35:51.639
focus again on parts of your body, kay, focusing this

1336
04:35:51.880 --> 04:36:02.599
time on your forehead. Now on your mouth, your lips,

1337
04:36:04.639 --> 04:36:24.520
your tongue, a whole of your mouth. Focusing on your fingers.

1338
04:36:29.919 --> 04:36:34.479
Maybe you could move your fingers a little bits. You

1339
04:36:34.639 --> 04:36:50.279
can focus on each one individually, both hands and even

1340
04:36:50.360 --> 04:36:55.759
though afoul, focus on both of your hands now they

1341
04:36:55.880 --> 04:37:04.240
almost seem to just melt into one. Where did your

1342
04:37:04.360 --> 04:37:12.240
right hand starting left hand and a mass as if

1343
04:37:14.959 --> 04:37:30.400
just mixed together. Now focusing on your knees, just noticing

1344
04:37:31.680 --> 04:37:55.680
how your knees fill. Now focusing on your elbows, focusing

1345
04:37:55.959 --> 04:38:10.560
on both your elbows, just observing the feeling of your

1346
04:38:10.639 --> 04:38:42.080
homs now focusing. I'm sorry, the back of your neck,

1347
04:38:52.080 --> 04:39:46.959
feeling energy the back of your neck opsi acos. It's

1348
04:39:47.040 --> 04:41:01.959
a goal of sensation of eCos U s chans. What

1349
04:41:02.159 --> 04:41:03.400
if of your faint.

1350
04:41:10.080 --> 04:41:10.840
Being with.

1351
04:41:12.880 --> 04:41:13.080
Hell?

1352
04:41:15.400 --> 04:42:07.240
Your toes feel right now? Ninety cents how you entire

1353
04:42:08.599 --> 04:43:05.840
body feels, noticing your mind feels now, letting go, letting go,

1354
04:43:13.959 --> 04:43:55.560
letting go everything, letting go, letting go, let's go off everything.

1355
04:44:03.599 --> 04:44:03.799
Thing.

1356
04:44:10.040 --> 04:44:13.840
I'm going to start now, and I'd like you just to,

1357
04:44:13.919 --> 04:44:19.520
first of all, just to see yourself lying down on

1358
04:44:19.680 --> 04:44:25.799
that message table, lying on your front. Your head is supported,

1359
04:44:26.240 --> 04:44:34.959
your arms are supported, and you feel comfortable, and breathing

1360
04:44:35.200 --> 04:44:44.560
is really easy, and you feel you feel confident in

1361
04:44:44.680 --> 04:44:46.880
how you look as well. So there's none of that

1362
04:44:47.080 --> 04:44:53.799
issue of body problems or shyness because I'm a professional

1363
04:44:55.000 --> 04:45:01.360
and this is a therapy session, so none of that

1364
04:45:01.520 --> 04:45:11.360
stuff matters on whatsoever. This is about you. This is

1365
04:45:11.400 --> 04:45:19.680
about how you feel and how you can enjoy that

1366
04:45:19.959 --> 04:45:25.840
sense of comfort and relaxation that comes from letting go

1367
04:45:26.360 --> 04:45:34.720
and allowing my hands, my fingers to relax you by

1368
04:45:34.880 --> 04:45:43.479
messaging your body. So I want to start off just

1369
04:45:43.599 --> 04:45:48.360
by placing my hands on the back of your head,

1370
04:45:49.799 --> 04:45:55.159
just gently, just you can feel what my hands feel

1371
04:45:55.279 --> 04:46:02.000
like really on you. So you can maybe feel the

1372
04:46:02.080 --> 04:46:04.279
warmth of my hands on the back of your head.

1373
04:46:07.959 --> 04:46:11.479
With my hands to the side of your head, not pressing,

1374
04:46:11.599 --> 04:46:17.959
but just holding that very gently, maybe over your ears,

1375
04:46:18.520 --> 04:46:21.720
and a little bit on your face, so you can

1376
04:46:21.919 --> 04:46:28.080
feel my hands so you can become accustomed.

1377
04:46:29.040 --> 04:46:29.439
To them.

1378
04:46:38.080 --> 04:46:40.279
And now put my hands on the back of your

1379
04:46:40.319 --> 04:46:47.759
head again and gently let them slide down onto the

1380
04:46:47.799 --> 04:47:04.799
back of your neck. You can feel my hands gently

1381
04:47:05.040 --> 04:47:12.000
stroking the back of your neck to start with, just

1382
04:47:12.080 --> 04:47:16.119
so you can get used to the feeling of my

1383
04:47:16.319 --> 04:47:24.279
hands on your skin, get accustomed to realize that you're

1384
04:47:24.400 --> 04:47:34.400
safe and it's all good, it's all fine, And I'm

1385
04:47:34.400 --> 04:47:38.639
want to start gently messaging the muscles in the back

1386
04:47:38.720 --> 04:47:47.799
of your neck with both hands.

1387
04:47:53.959 --> 04:47:54.040
Now.

1388
04:47:54.119 --> 04:48:00.520
This is a very trusting situation really, because necks are

1389
04:48:00.599 --> 04:48:05.799
so fragile and to have someone have their hands around

1390
04:48:05.880 --> 04:48:11.000
your neck in that way can sometimes be problematic for people,

1391
04:48:12.240 --> 04:48:16.680
which is why massages are quite good, because it allows

1392
04:48:16.759 --> 04:48:26.680
you to relax and to get in touch with trust,

1393
04:48:31.000 --> 04:48:43.560
to feel peaceful and calm. There's a massage the sides

1394
04:48:43.639 --> 04:48:51.680
of your neck gently moving from the bottom of your neck.

1395
04:48:53.400 --> 04:48:55.919
It would be sort of near where your shoulders start,

1396
04:48:55.959 --> 04:49:02.639
I guess, all the way up to your jaw, your

1397
04:49:02.759 --> 04:49:08.840
ears kind of area that side of your neck, of

1398
04:49:08.959 --> 04:49:11.799
course is a lot longer than the front of your neck,

1399
04:49:24.799 --> 04:49:31.880
and message in the back of your neck, especially that

1400
04:49:32.080 --> 04:49:41.520
area where perhaps we hold tension, and as that area's message,

1401
04:49:41.919 --> 04:49:45.959
you can actually feel a sense of release in the

1402
04:49:46.040 --> 04:49:53.919
back of your neck and maybe you can breathe it

1403
04:49:54.040 --> 04:49:59.919
out as well. Notice how it feels. Notice how you feel.

1404
04:50:09.759 --> 04:50:13.400
And they're moving down to that area between your neck

1405
04:50:13.439 --> 04:50:23.200
and your shoulders, that musty area, starting to message that

1406
04:50:23.400 --> 04:50:27.680
area on both sides. I mean, this would be the

1407
04:50:27.799 --> 04:50:30.599
area that a lot of people would message if they

1408
04:50:30.680 --> 04:50:35.479
were going to give you, like a shoulder message. Even

1409
04:50:35.560 --> 04:50:39.520
that's not technically the shoulders, but it's all the muscles

1410
04:50:39.560 --> 04:50:41.319
that lead to the shoulders.

1411
04:50:42.639 --> 04:50:43.479
From the neck.

1412
04:50:45.400 --> 04:50:50.520
And a game that can hold tension and stress. And

1413
04:50:50.680 --> 04:50:58.599
when massaged sometimes a nice deep message is useful, and

1414
04:50:58.880 --> 04:51:14.520
you decide how deep that message is and just allow

1415
04:51:16.400 --> 04:51:21.439
my knuckles just to dig in to get to those

1416
04:51:21.639 --> 04:51:30.799
muscles and to really relaxed and all the time and

1417
04:51:31.040 --> 04:51:48.840
being firm yet gentle with you and just stroking down

1418
04:51:49.000 --> 04:51:57.680
the area to your actual shoulders, moving to the muscles

1419
04:51:57.720 --> 04:52:08.360
of your shoulders and maybe initially just pulling up the

1420
04:52:08.479 --> 04:52:12.240
shoulders a little bit off the table, just to give

1421
04:52:12.279 --> 04:52:16.319
you a little bit of a stretch, but very gently.

1422
04:52:22.799 --> 04:52:25.439
And you've got the muscles at the front of your shoulders,

1423
04:52:26.200 --> 04:52:37.159
the sides and the back. Again, this is a part

1424
04:52:37.319 --> 04:52:42.720
that can really take quite a bit of pressure, quite

1425
04:52:42.720 --> 04:52:50.799
a bit of needing if if you wish to really

1426
04:52:52.680 --> 04:52:58.119
release the tension to really get into those muscles, and

1427
04:53:01.560 --> 04:53:04.560
you can let your fingers in there and make you

1428
04:53:04.639 --> 04:53:11.439
feel really nice. Sometimes it's just being stroked gently or

1429
04:53:11.599 --> 04:53:22.360
being messaged quite strongly, can all be beneficial to the

1430
04:53:22.479 --> 04:53:40.639
real oversation with the muscles in your shoulders. Now, as

1431
04:53:40.680 --> 04:53:50.080
you move down your arms, were doing one arm at

1432
04:53:50.119 --> 04:54:00.479
a time, starting with your right arm. Wow, do is

1433
04:54:00.560 --> 04:54:04.840
I'll just lift your arm up, just hold it to

1434
04:54:04.959 --> 04:54:12.360
the side of you that words still be attached and

1435
04:54:12.479 --> 04:54:27.080
not just message the tops of your arms all the

1436
04:54:27.119 --> 04:54:45.799
way down to your forearms into your wrists, gently messaging

1437
04:54:51.639 --> 04:54:58.000
that part, the softer part, which is the under part

1438
04:54:58.080 --> 04:55:04.040
of the arm, which leads to the crease in your elbow,

1439
04:55:04.639 --> 04:55:20.040
the inside it's much more sensitive skin. Sometimes just having

1440
04:55:20.159 --> 04:55:30.119
that stroked, Ok, I feel really nice, pleasurable and relaxing.

1441
04:55:38.840 --> 04:55:49.439
Now moving down to your right hand, just holding your

1442
04:55:49.599 --> 04:56:02.799
hand in both of my hands, just pressing gently on

1443
04:56:02.919 --> 04:56:10.880
the back of your hand, stretching your fingers ever slightly

1444
04:56:14.200 --> 04:56:21.119
at the same time pressing down and messaging each finger,

1445
04:56:29.159 --> 04:56:31.479
and then starting to massage the.

1446
04:56:31.639 --> 04:56:33.159
Palms of the hand.

1447
04:56:39.880 --> 04:56:51.279
Just turning the hand, stretching it gently and actually having

1448
04:56:51.360 --> 04:56:58.560
your hand held can really be an emotional experience sometimes,

1449
04:56:59.560 --> 04:57:03.919
even if if it is with a stranger, someone you

1450
04:57:04.000 --> 04:57:09.560
don't know very well, like a massage person or a therapist.

1451
04:57:09.720 --> 04:57:24.840
Maybe because it's intimate, you can feel nice, you can

1452
04:57:24.919 --> 04:57:35.720
feel safe. And as I put that right arm back

1453
04:57:35.880 --> 04:57:44.599
down where it was, do the same with your left arm,

1454
04:57:47.959 --> 04:57:57.759
exactly the same. Massage in the muscles in your arm,

1455
04:57:58.279 --> 04:58:06.319
all the way down to your wrist, stroking the inside

1456
04:58:06.439 --> 04:58:15.880
of your arm, just being gentle or as firm as

1457
04:58:16.000 --> 04:58:36.040
you require, and then messaging your left hand, stretching the

1458
04:58:36.240 --> 04:58:57.639
fingers gently, massaging the palm of your left hand. You

1459
04:58:57.919 --> 04:59:25.639
feel so hym, so relaxing, so comforting, and I just

1460
04:59:25.840 --> 04:59:37.680
rest your left arm back down the start to message

1461
04:59:38.200 --> 04:59:48.000
your back the biggest part of your body, starting at

1462
04:59:48.040 --> 04:59:54.959
the top, starting again where you alouady have been, the

1463
04:59:55.200 --> 04:59:59.520
area at the top in between your shoulders, and the

1464
05:00:01.880 --> 05:00:06.919
going back. Message in the area again, but this time

1465
05:00:07.279 --> 05:00:20.279
moving downwards, taking it downward. Stroke to the middle of

1466
05:00:20.439 --> 05:00:28.599
a back, working from the outside inwards, so massage in

1467
05:00:28.720 --> 05:00:40.040
that your back, but the outsides of your back, the

1468
05:00:40.200 --> 05:00:55.799
parts where your arms would maybe rest against, almost the

1469
05:00:55.919 --> 05:01:08.240
path that connects your front to your back, and just

1470
05:01:08.479 --> 05:01:16.959
messaging down firmly but gently, as firm as you want,

1471
05:01:20.400 --> 05:01:24.959
moving down and moving across a little bed, moving all

1472
05:01:25.000 --> 05:01:31.240
the way down again, be very gentle yet firm as

1473
05:01:31.360 --> 05:01:42.959
you choose. Eventually we get to the spine. We can

1474
05:01:43.119 --> 05:01:47.959
message the muscles on either side of your spine from

1475
05:01:48.040 --> 05:01:53.639
the top of your neck all the way down to

1476
05:01:53.759 --> 05:02:02.560
your lower back. And we can do that a few times.

1477
05:02:05.599 --> 05:02:12.319
Sometimes people would use the knuckle or the you know,

1478
05:02:12.520 --> 05:02:16.720
the two fingers and just go either side of the

1479
05:02:16.799 --> 05:02:21.840
spine and almost just push down, go all the way

1480
05:02:21.919 --> 05:02:28.080
down to the bottom of the spine, each time releasing

1481
05:02:29.159 --> 05:02:39.240
tension and opening up the body, stretching your body so

1482
05:02:39.439 --> 05:02:46.720
that you feel more relaxed, but at the same time rejuvenated.

1483
05:02:58.119 --> 05:03:01.400
And now I'm going to move to one side, to

1484
05:03:01.520 --> 05:03:08.799
your right side, and from the bottom of your ribs

1485
05:03:10.759 --> 05:03:16.319
to your pelvis, I'm going to message that area of

1486
05:03:16.439 --> 05:03:21.400
your back. I'll stretch over the other side and i

1487
05:03:21.439 --> 05:03:28.040
will pull the muscles gently and massage and push from

1488
05:03:28.119 --> 05:03:30.959
one end that side all the way to my side

1489
05:03:33.000 --> 05:03:35.880
to the middle of fact to where your spine is

1490
05:03:37.279 --> 05:03:42.919
massaging that side of your spine the opposite side to

1491
05:03:42.959 --> 05:03:50.840
where I'm standing. It's almost like kneading bread. There's that

1492
05:03:51.040 --> 05:03:52.080
big area.

1493
05:03:51.959 --> 05:03:52.400
Which is.

1494
05:03:53.880 --> 05:04:04.159
Firm yet lots there to message. Potentially one of the

1495
05:04:04.240 --> 05:04:10.880
most important places to actually have a message because you

1496
05:04:11.959 --> 05:04:17.360
feel it. You really feel the release and the pleasure

1497
05:04:18.720 --> 05:04:25.919
of having your lower back massaged. It releases so much

1498
05:04:26.479 --> 05:04:34.840
from your body that's not useful, starting a healing process

1499
05:04:36.479 --> 05:04:49.240
which will continue long after this recording is over. The

1500
05:04:49.439 --> 05:04:52.560
message in this part of your body not only feels

1501
05:04:52.720 --> 05:04:58.759
really good for you, it's actually fun to do because

1502
05:04:58.799 --> 05:05:04.159
it is as a that like kneading bread, it's a

1503
05:05:04.279 --> 05:05:08.439
part that you can really get hold of and really

1504
05:05:08.639 --> 05:05:21.919
message deeply. If that's your choice. They're not going to

1505
05:05:22.000 --> 05:05:24.400
move over to the other side of your body and

1506
05:05:24.560 --> 05:05:33.680
do the same with the opposite part of your lower back,

1507
05:05:36.240 --> 05:05:44.919
kneading and messaging from your sides all the way to

1508
05:05:45.040 --> 05:05:52.520
the middle of your back where your spine is pressing

1509
05:05:52.880 --> 05:06:03.319
and kneading firm and toward at the same time. It

1510
05:06:03.560 --> 05:06:15.759
feels so releasing this mixture of pleasure, comfort, release, calmness,

1511
05:06:16.119 --> 05:06:27.799
relaxation or mixed together. Plus there's that feeling from your

1512
05:06:27.840 --> 05:06:33.000
stomach as it's been stretched. Even though you're in your

1513
05:06:33.080 --> 05:06:37.360
stomach now, you can feel it being stretched because that

1514
05:06:37.520 --> 05:06:48.919
whole area is connected to your stomach. Now we're going

1515
05:06:49.000 --> 05:06:53.919
to move or move further up to your top of

1516
05:06:54.000 --> 05:06:59.959
your body, and we did the same this time. Start

1517
05:07:00.240 --> 05:07:06.560
in with your upper back, put my hands forward over

1518
05:07:07.840 --> 05:07:14.040
and massive massage in that area up to your spine,

1519
05:07:15.240 --> 05:07:17.799
from the side of your body up to your spine.

1520
05:07:19.599 --> 05:07:25.759
So some of that message area, that muscle tissue or

1521
05:07:25.799 --> 05:07:29.840
wherever fatty tissue even will be possibly from your chest

1522
05:07:31.639 --> 05:07:35.759
because it's all connected. The chest and the back connect together.

1523
05:07:38.919 --> 05:07:42.159
I'm going to be massaging and just pulling some of

1524
05:07:42.279 --> 05:07:49.680
that skin from your side up and massage in that

1525
05:07:49.919 --> 05:07:57.400
area of your upper back all the way to your spine.

1526
05:08:01.799 --> 05:08:04.000
And then I'll move down a bit and I'll continue

1527
05:08:04.639 --> 05:08:07.400
with the middle of your back, doing exactly the same

1528
05:08:07.520 --> 05:08:25.080
thing as gentle, as deep as you choose. Now, I'll

1529
05:08:25.159 --> 05:08:29.240
move or the other side again and do the exact

1530
05:08:29.439 --> 05:08:33.159
same thing with the top of your back on the

1531
05:08:33.240 --> 05:08:42.759
other side, from pretty much underneath your arm area really

1532
05:08:48.200 --> 05:08:57.759
to your spine, and then continue in that all the

1533
05:08:57.799 --> 05:09:02.799
way down, including your lower your middle of your back.

1534
05:09:16.479 --> 05:09:21.639
I'm gonna go to your thighs, the backs of your thighs,

1535
05:09:24.319 --> 05:09:31.720
and the sides of your thighs, starting with your right leg,

1536
05:09:34.040 --> 05:09:44.319
massaging the back and the side of your thighs gently

1537
05:09:44.599 --> 05:09:50.479
and firmly. There's a lot of muscles there. It's an

1538
05:09:50.520 --> 05:09:54.080
area that can be very tense at times and maybe

1539
05:09:54.799 --> 05:09:57.279
needs a little bit more pressure than the rest of

1540
05:09:57.319 --> 05:10:05.400
the body that's up to you. Yeah, you can gently

1541
05:10:05.560 --> 05:10:12.799
stroke the back of your legs where you know, opposite

1542
05:10:12.880 --> 05:10:18.439
your knee joint or underneath your knee joint, very sensitive,

1543
05:10:18.680 --> 05:10:31.319
gentle area. And then working down to your calf muscles.

1544
05:10:34.240 --> 05:10:40.599
Massage in your calf muscles thoroughly and deeply, if you choose,

1545
05:10:44.080 --> 05:11:03.319
using both hands fingers, digging deep to your ankles and

1546
05:11:03.439 --> 05:11:09.639
the back of your back of your ankles, just gently

1547
05:11:09.840 --> 05:11:22.200
message in that area, maybe lifting the leg and stretching

1548
05:11:22.319 --> 05:11:47.560
a little bit, moving to the right foot, massaging the

1549
05:11:47.680 --> 05:11:54.639
bottom of your feet and the size of your fate

1550
05:11:59.759 --> 05:12:11.000
hm gently but firm enough so they don't tickle, and

1551
05:12:11.200 --> 05:12:16.639
just allow the pleasure that you get from heaving your

1552
05:12:16.720 --> 05:12:26.040
feet message to just overtake you. As I continue to

1553
05:12:26.240 --> 05:12:32.599
message your feet, the bottoms of your feet, the sides,

1554
05:12:35.240 --> 05:12:40.959
your arches, your heel. You can put a lot of

1555
05:12:41.040 --> 05:12:46.919
pressure into your heel and it feels amazing, Yet the

1556
05:12:47.119 --> 05:12:55.200
arches need to be a bit more gentle. Stretching your

1557
05:12:55.360 --> 05:13:01.799
toes gently the message in the bottoms of your toes

1558
05:13:02.520 --> 05:13:17.799
with my fingers, each one individually, moving her to the

1559
05:13:18.000 --> 05:13:27.400
left leg to do exactly the same thing, starting at

1560
05:13:27.439 --> 05:13:31.840
the top of the thighs, work in the back of

1561
05:13:31.919 --> 05:13:39.479
the thighs and the sides, massaging deeply and gently the

1562
05:13:39.680 --> 05:13:53.680
whole area, working all the way down. And this is

1563
05:13:53.759 --> 05:13:59.799
an area that maybe you could like to spend more

1564
05:13:59.799 --> 05:14:08.639
time time relaxing and messaging. Perhaps if you wanted, I

1565
05:14:08.720 --> 05:14:13.639
could make a future recording one spend more time on

1566
05:14:13.840 --> 05:14:26.000
one particular area. As you moved down to your calf muscles,

1567
05:14:31.959 --> 05:14:45.360
massage in your calf muscles firmly and gently, moving down

1568
05:14:47.720 --> 05:14:54.040
your ancord into your feet, Massage in the backs of

1569
05:14:54.159 --> 05:15:04.599
your feet, the bottoms of your feet, stretching your toes

1570
05:15:04.959 --> 05:15:11.240
and message in each tone individually. And the feeling of

1571
05:15:11.439 --> 05:15:17.720
pleasure and release. The experience when you're having your feet

1572
05:15:17.840 --> 05:15:38.639
and massaged feels really good. Now as she turn over

1573
05:15:38.840 --> 05:15:50.200
in your mind, laying on your back's going to start

1574
05:15:50.240 --> 05:16:07.200
again with your neck area, in your shoulders, just to

1575
05:16:08.400 --> 05:16:17.759
get back in touch with that area. And as you

1576
05:16:17.959 --> 05:16:30.000
move up, I can clean my hands, make them more fresh,

1577
05:16:30.759 --> 05:16:40.159
because now I'm gonna message your face simply starting off

1578
05:16:40.240 --> 05:16:51.080
with your forehead. Your eyes are closed, I can just

1579
05:16:51.639 --> 05:16:57.880
stretch your eyes a little bit, pushing up on your eyebrows,

1580
05:17:04.680 --> 05:17:17.479
just messaging around your scalp, massaging down your cheeks, around

1581
05:17:17.560 --> 05:17:30.159
your ears, into your chaw chipley, the side of your neck,

1582
05:17:34.040 --> 05:17:52.720
your chin, and just moving down from your neck down

1583
05:17:52.840 --> 05:18:00.720
to your chest, starting by messaging the very top of

1584
05:18:00.799 --> 05:18:09.439
your chest where the collar bone is. Give a side

1585
05:18:09.520 --> 05:18:21.279
of the collarbone, and then just message in the hole

1586
05:18:21.439 --> 05:18:42.360
of the chest, moving the chest around. Because it's quite

1587
05:18:42.360 --> 05:18:47.279
a large area. You can move from one side to

1588
05:18:47.360 --> 05:18:57.959
the next. Move in my hands underneath pretty much where

1589
05:18:58.000 --> 05:19:07.840
your arms up, stretching up, stretching some of the muscles

1590
05:19:07.880 --> 05:19:17.279
of your back in the process, moving up over your chest,

1591
05:19:21.840 --> 05:19:38.159
and then moving down again, then allowing my hands. They're

1592
05:19:38.279 --> 05:19:46.759
just massage gently and slide down towards your stomach, starting

1593
05:19:46.840 --> 05:19:53.040
in the middle of your chest, and then gradually my

1594
05:19:53.240 --> 05:20:00.319
hands moving apart and massage in and sliding at the

1595
05:20:00.439 --> 05:20:18.919
same time, moving down to just below your ribcage, moving

1596
05:20:19.119 --> 05:20:29.080
down and then messaging up again, giving your chest all

1597
05:20:29.159 --> 05:20:30.119
the attention.

1598
05:20:31.520 --> 05:20:32.560
That it needs.

1599
05:20:34.200 --> 05:20:46.560
To feel completely relaxed. Remembering that I'm also going to

1600
05:20:46.639 --> 05:20:52.200
be focusing on your sides as well, an area that

1601
05:20:52.520 --> 05:20:59.680
really doesn't get much attention but feels really good when

1602
05:20:59.720 --> 05:21:09.000
it's massaged. Just stroking my hands down the sides of

1603
05:21:09.119 --> 05:21:16.040
your body, just below your arms, all the way down

1604
05:21:16.119 --> 05:21:31.119
to your hips. Now move into your stomach area. I'm

1605
05:21:31.119 --> 05:21:34.599
gonna stand on one side of you like I did

1606
05:21:34.680 --> 05:21:39.040
when I did your lwer back. I'm gonna do a

1607
05:21:39.240 --> 05:21:45.040
similar process of just stretching the muscles from your side,

1608
05:21:48.560 --> 05:21:57.880
gently massaging from one side to the next.

1609
05:22:00.200 --> 05:22:00.639
Move in.

1610
05:22:03.200 --> 05:22:07.360
The whole area from below your ribs all the way

1611
05:22:07.479 --> 05:22:17.919
down to below your belly button. I'm going to move

1612
05:22:18.000 --> 05:22:21.040
around to the other side of you and repeat that

1613
05:22:27.680 --> 05:22:41.680
process of relaxing deeply, calmly. You feel loose, you feel free.

1614
05:22:44.080 --> 05:22:48.759
And it's something about having your stomach message that's different

1615
05:22:48.840 --> 05:22:55.639
from any other part because we do have a tendency

1616
05:22:56.279 --> 05:22:59.919
of holding a different kind of stress in the stuff

1617
05:23:01.599 --> 05:23:09.400
that we may not be aware of. There's a now

1618
05:23:09.599 --> 05:23:16.880
message your stomach. In front of your stomach, they can

1619
05:23:17.159 --> 05:23:27.799
circles around your belly button and then going the other

1620
05:23:27.880 --> 05:23:40.119
way around. The gentleness and a freedom that comes from

1621
05:23:40.360 --> 05:23:51.240
feeling how you're feeling. As I now move down the

1622
05:23:51.400 --> 05:23:58.360
tops of your thighs, muscles message in them, and I

1623
05:23:58.439 --> 05:24:01.560
can do this to your legs at the same time,

1624
05:24:03.799 --> 05:24:13.080
pressing down, massaging deeply those muscles in your thighs, the

1625
05:24:13.200 --> 05:24:21.959
front of your thighs, and moving down to your knees,

1626
05:24:22.880 --> 05:24:35.560
gently massaging your knees, sliding down your shins, putting pressure

1627
05:24:35.599 --> 05:24:43.360
on either side of your shin gently, softly but firmly,

1628
05:24:47.560 --> 05:24:57.240
moving down to your ankles, stroking the tops of your feet,

1629
05:25:03.400 --> 05:25:08.799
and then with each foot in each hand, just gently

1630
05:25:09.040 --> 05:25:17.360
messaging the whole of the foot, the top of the bottom,

1631
05:25:18.119 --> 05:25:26.400
your heel, your ankle, your toes, messaging every part of

1632
05:25:26.520 --> 05:25:34.759
your feet. It feels so good just to let go

1633
05:25:36.240 --> 05:26:00.159
and enjoy the process, enjoy feeling so deeply relaxed, so

1634
05:26:00.400 --> 05:26:07.840
much comfort and so many feelings become just from touching

1635
05:26:08.000 --> 05:26:20.200
your skin, And you can just.

1636
05:26:21.360 --> 05:26:22.119
Lie there.

1637
05:26:24.119 --> 05:26:32.840
For as long as you choose, enjoying the feeling of

1638
05:26:33.240 --> 05:26:58.040
deep comfort from being massaged by me. Enjoy feeling deeply.

1639
05:27:09.400 --> 05:27:15.880
And all we're gonna do is blow out some candles.

1640
05:27:18.400 --> 05:27:33.439
In your mind, there are going to be a hundred candles,

1641
05:27:40.599 --> 05:27:46.360
and you're going to blow each one out individually, one

1642
05:27:46.759 --> 05:27:54.159
by one, starting at a hundred. As I count down

1643
05:27:59.319 --> 05:28:06.200
all the way down to one, and each time I

1644
05:28:06.479 --> 05:28:15.560
say the number, you can imagine that candle in front

1645
05:28:15.599 --> 05:28:26.639
of you, and I'd like you to actually physically generally

1646
05:28:26.759 --> 05:28:42.240
blow that candle out, just so it's not a big blow.

1647
05:28:42.319 --> 05:28:56.279
It's just a gentle and that candle will extinguish. And

1648
05:28:56.479 --> 05:29:04.279
then I'll say the next number, move down, and you

1649
05:29:04.360 --> 05:29:16.880
can just blow that one out as well. And as

1650
05:29:17.000 --> 05:29:27.360
we move down the numbers, you'll find yourself feeling more

1651
05:29:27.560 --> 05:29:35.919
and more relaxed, and if you need to sleep, you'll

1652
05:29:35.919 --> 05:29:47.799
also find yourself becoming incredibly tired and sleepy. In fact,

1653
05:29:47.919 --> 05:29:58.000
you may struggle to blow out all one hundred of

1654
05:29:58.159 --> 05:30:16.560
these candles as you feel more and more deeply relaxed,

1655
05:30:23.240 --> 05:30:41.200
more and more deeply tired, And the further you go down,

1656
05:30:43.880 --> 05:30:57.520
the more your mind starts to drift. You may find

1657
05:30:57.880 --> 05:31:12.279
that you stop listening to me after a while. And

1658
05:31:12.520 --> 05:31:16.680
even though there may be background sounds where you are,

1659
05:31:21.560 --> 05:31:27.720
you'll be aware of those sounds at the moment.

1660
05:31:32.720 --> 05:31:33.439
He may.

1661
05:31:36.720 --> 05:31:51.520
Start to just not even notice them at all because

1662
05:31:51.639 --> 05:32:05.200
they're unimportant. Where I am, I've got the sounds of

1663
05:32:05.319 --> 05:32:11.959
the birds, there's a horrors the pigeon who likes to

1664
05:32:12.040 --> 05:32:18.599
say hello. Sometimes there's the odd plane that goes by,

1665
05:32:21.639 --> 05:32:35.080
maybe traffic and trains in the distance, But none of

1666
05:32:35.159 --> 05:32:47.360
that scene is important. Whatsoever or candles you blow out

1667
05:32:49.400 --> 05:33:06.159
less important anything is? Or can you blow out? The

1668
05:33:06.439 --> 05:33:27.439
further seemed to move away sounds from general date days.

1669
05:33:27.919 --> 05:33:42.919
Stuff seems to just move away on its own. You

1670
05:33:43.680 --> 05:34:04.439
feel more calmer with every candle you blow out, guiding

1671
05:34:04.680 --> 05:34:13.880
you to the next number. Did you hear me say?

1672
05:34:20.959 --> 05:34:33.200
And then you blow that candle out to So easy,

1673
05:34:38.080 --> 05:34:58.720
so simple. I'm gonna start by introducing the first candle.

1674
05:35:02.360 --> 05:35:14.479
She is a hundred first candle she is one hundred.

1675
05:35:19.360 --> 05:35:33.520
When you blow that candle out, you'll find immediately a

1676
05:35:34.400 --> 05:35:48.159
light change in how you feel, as well as a

1677
05:35:48.319 --> 05:36:10.479
real sense of positivity growing within you. Relaxationding, sleepiness expanding.

1678
05:36:19.279 --> 05:36:49.159
Starting with one hundred blown out by candle now ninety nine,

1679
05:37:07.599 --> 05:38:44.560
candle ninety eight, candle ninety seven, jam ninety six, candle

1680
05:38:49.360 --> 05:40:18.200
ninety five, ninety four, candle ninety three, I Like you,

1681
05:40:18.479 --> 05:41:57.680
two like you one, candle ninety eighty nine, hand.

1682
05:42:05.439 --> 05:42:08.319
Eight eight.

1683
05:42:50.000 --> 05:43:24.360
Eighthn do.

1684
05:43:35.799 --> 05:44:31.680
Eighty eight, five.

1685
05:45:07.479 --> 05:45:23.560
And and.

1686
05:45:35.279 --> 05:45:49.439
And eight it.

1687
05:46:57.799 --> 05:47:06.840
Two two.

1688
05:48:47.680 --> 05:49:41.240
Seventy nine, candle seventy eight, candle seventy seven, candle seventy six,

1689
05:49:55.159 --> 05:50:54.639
candle twenty five, candle seventy four, candle seventy three, candle,

1690
05:51:13.599 --> 05:52:26.119
candle seventy one, candle seventy one, and seventeen and sixty nine,

1691
05:52:35.959 --> 05:53:23.880
candle sixty eight, candle sixty seven, candle sixty five, candle

1692
05:53:29.439 --> 05:54:29.720
sixty four, candle sixty four, candle sixty three, candle sixty

1693
05:54:48.200 --> 05:56:33.560
sixty one, candle sixty fifty nine, candle fifty eight, candle

1694
05:56:37.319 --> 05:58:03.639
fifty seven, candle fifty six, candle fifty five, candle fifty four,

1695
05:58:25.919 --> 06:00:28.840
handle fifty three, hand fifty fifty two, CANTU fifty candle

1696
06:00:32.799 --> 06:02:43.799
FIFTHENT one can handle fifth fourty nine, handle forty eight, candle,

1697
06:02:47.720 --> 06:05:09.880
forty seven, candle forty six, candle forty five, forty two candle,

1698
06:05:14.439 --> 06:07:17.639
what do you want? Candle forty thirty nine and thirty

1699
06:07:18.720 --> 06:10:01.919
eight candle thirty seven, candle thirty five, thirty four candle

1700
06:10:05.880 --> 06:12:52.959
thirty three, candle thirty one, candle five and two one

1701
06:12:53.880 --> 06:15:57.439
ten nine, twenty eight candle twenty seven, twenty six, cap

1702
06:16:02.759 --> 06:16:52.560
twenty five and twen TI four.

1703
06:17:27.000 --> 06:18:50.759
Twenty candle twenty tap two handle twenty two one.

1704
06:19:25.319 --> 06:20:34.080
E wait and can't do.

1705
06:20:37.200 --> 06:20:38.000
N say.

1706
06:21:26.520 --> 06:21:31.680
And seventy.

1707
06:22:21.639 --> 06:22:22.639
Six day.

1708
06:23:19.959 --> 06:26:19.240
Fourt y.

1709
06:27:36.520 --> 06:28:35.240
Nine to.

1710
06:28:40.439 --> 06:30:59.799
Eight, can't can two.

1711
06:31:42.520 --> 06:34:06.599
Two four. Let go of all of those thoughts, worries,

1712
06:34:06.880 --> 06:34:13.000
concerns about the past, thoughts about the future, and even

1713
06:34:14.479 --> 06:34:18.840
things you've been thinking about today. Just let it all

1714
06:34:18.880 --> 06:34:25.119
go because none of it is useful in this moment.

1715
06:34:30.040 --> 06:34:45.439
This is your opportunity to just focus on feeling relaxed,

1716
06:34:49.720 --> 06:34:56.159
allowing yourself to get in touch with that natural sense

1717
06:34:58.240 --> 06:35:06.360
of peace that we all have within us. It's available

1718
06:35:06.439 --> 06:35:11.279
for everyone, it just sometimes takes a little bit of

1719
06:35:11.400 --> 06:35:18.799
effort to set up the right time and place in

1720
06:35:19.040 --> 06:35:25.279
order for you to just let go. Because when you

1721
06:35:25.520 --> 06:35:33.279
do decide to let go and relax, that's what your

1722
06:35:33.319 --> 06:35:42.040
body starts to do because you've chosen, You've chosen to

1723
06:35:42.479 --> 06:35:49.599
just allow your body to unwind and your mind starts

1724
06:35:49.680 --> 06:35:57.159
to slow down. And it's a nice feeling. It's a

1725
06:35:57.240 --> 06:36:01.479
nice feeling at the beginning, just to know that you

1726
06:36:01.959 --> 06:36:12.240
have chosen to decide to relax deeply, and because you've

1727
06:36:12.360 --> 06:36:20.840
made that decision, your body will just follow suit. Because

1728
06:36:20.919 --> 06:36:25.560
sometimes all the muscles in your body need is just

1729
06:36:25.880 --> 06:36:35.119
permission from you to relax. Because so often we're busy,

1730
06:36:35.400 --> 06:36:39.560
we're going from here to there, we're walking around, and

1731
06:36:39.680 --> 06:36:47.040
we're doing stuff, and the body doesn't have any time

1732
06:36:47.279 --> 06:36:55.680
or space to really relax deeply. So it kind of

1733
06:36:55.759 --> 06:37:01.319
waits for you to lead the way. It's for your permission.

1734
06:37:05.680 --> 06:37:06.360
And when you do.

1735
06:37:08.000 --> 06:37:13.159
Give your permission, when you give to say so, when

1736
06:37:13.240 --> 06:37:21.119
you say okay, it's time for your body to let

1737
06:37:21.240 --> 06:37:32.919
go completely and relax totally, your body just follows. It's

1738
06:37:33.479 --> 06:37:38.919
like a breath of relief. Ah, good luck and now relax.

1739
06:37:42.520 --> 06:37:46.439
Have feeling at the end of a day, of very

1740
06:37:46.599 --> 06:37:50.959
physical day that you may experience in the past where

1741
06:37:51.000 --> 06:37:53.919
you get home and you just sit down on a chair,

1742
06:37:55.040 --> 06:37:59.840
maybe you kick your shoes off, and ah, feels so nice.

1743
06:38:01.919 --> 06:38:05.919
Know that you don't have to get up again for

1744
06:38:06.000 --> 06:38:09.200
a little while at least, and if you choose, you

1745
06:38:09.279 --> 06:38:18.560
can just sit there for maybe an hour to feels blissful.

1746
06:38:22.680 --> 06:38:27.360
And just by sitting down like that, your body knows

1747
06:38:27.919 --> 06:38:32.880
that it's time to relax. Your body has been given

1748
06:38:33.000 --> 06:38:39.880
permission from you. Because it's a mindset in your mind,

1749
06:38:43.240 --> 06:38:53.680
you're prepared to let go of everything and just completely

1750
06:38:54.880 --> 06:39:03.639
allow all the stress of your body to evaporate. Any

1751
06:39:03.880 --> 06:39:06.919
tensions can just gradually.

1752
06:39:09.000 --> 06:39:09.360
Vanish.

1753
06:39:15.880 --> 06:39:27.560
It's almost like magic, really, because that sense of relaxation

1754
06:39:27.919 --> 06:39:33.880
in your body, it's a very natural state. It's not

1755
06:39:34.080 --> 06:39:38.919
something unusual. It may feel unusual when you first start

1756
06:39:39.000 --> 06:39:43.479
to relax, if you if you haven't really spent a

1757
06:39:43.560 --> 06:39:47.799
lot of time focusing and giving yourself this space to

1758
06:39:47.959 --> 06:39:55.200
let go completely and relax may seem almost alien, but

1759
06:39:55.279 --> 06:40:01.159
it isn't. It's actually the most natural thing in the

1760
06:40:01.279 --> 06:40:11.799
world to let go completely, to relax totally, the most

1761
06:40:12.159 --> 06:40:23.080
natural thing in the world to allow yourself to feel

1762
06:40:24.599 --> 06:40:31.200
really calm in your mind. And it is almost like

1763
06:40:31.360 --> 06:40:40.959
a literal unwinding. It's like you press a button and

1764
06:40:41.119 --> 06:40:47.319
all the tension just releases, and it's like a wheel,

1765
06:40:47.680 --> 06:40:51.919
like a cog, like the inside of the clock, just unwinding.

1766
06:40:52.560 --> 06:40:56.439
And it's almost like you could see the little wind

1767
06:40:56.599 --> 06:41:02.400
up knob that's used just in the opposite way that

1768
06:41:02.520 --> 06:41:08.439
you choose to wind it up, and the energy that

1769
06:41:08.680 --> 06:41:18.880
freynetic stress for energy gradually winding down, losing its power,

1770
06:41:20.200 --> 06:41:27.599
losing its strength as a sense of relaxation becomes stronger

1771
06:41:28.799 --> 06:41:38.319
and deeper, and you may find a the more relaxed

1772
06:41:39.720 --> 06:41:47.919
you feel, that your mind starts to wonder. Maybe you

1773
06:41:50.759 --> 06:41:54.959
seem to stop listening to me for a while, your

1774
06:41:55.080 --> 06:42:00.599
mind goes somewhere else, and then you realize you're listening

1775
06:42:00.680 --> 06:42:06.360
to me again, and that's just your mind to drifting

1776
06:42:06.720 --> 06:42:16.599
to sleep, which is quite natural, because sometimes when we're

1777
06:42:19.200 --> 06:42:24.560
stressed and tense, we're not mean I actually be aware

1778
06:42:24.880 --> 06:42:31.200
of what we need or we physically your emotionally need

1779
06:42:31.680 --> 06:42:39.439
in this moment. But when you allow your body and

1780
06:42:39.680 --> 06:42:50.799
mind to relax completely and you let go of all thoughts, concerns, worries, ideas,

1781
06:42:52.279 --> 06:42:56.799
all them go and allow them to drop onto the floor.

1782
06:43:02.119 --> 06:43:08.080
When you start to get in touch with the feelings

1783
06:43:08.279 --> 06:43:20.599
of such relaxation. Feelings so nice to be in touch

1784
06:43:21.000 --> 06:43:27.279
with the calmness of the different body parts as they

1785
06:43:30.040 --> 06:43:43.479
become looser and looser. Even your breathing seems easier and

1786
06:43:43.680 --> 06:43:54.080
more natural, effortless as a cool ads real mouthful. Notice

1787
06:43:55.159 --> 06:44:06.200
into your lungs, breathing in comforts and relaxation and then

1788
06:44:06.360 --> 06:44:14.919
just breathing out any excess remain intentional stress from every

1789
06:44:15.560 --> 06:44:23.439
part of your body and mind. As you start to

1790
06:44:23.599 --> 06:44:29.720
focus on your mind, maybe you notice that things that

1791
06:44:32.119 --> 06:44:38.599
come to a standstill or maybe just much much lower

1792
06:44:39.319 --> 06:44:49.040
than before because your mind is not really needed when

1793
06:44:49.240 --> 06:44:57.279
listening to my voice, which allows your mind to relax

1794
06:44:59.319 --> 06:45:07.319
just as deep is your body. And that's synchronicity between

1795
06:45:08.919 --> 06:45:18.159
the relaxation of your body relaxation of your mind.

1796
06:45:20.520 --> 06:45:21.759
Let you know that.

1797
06:45:23.880 --> 06:45:37.720
Feeling completely calm, loose, and relaxed is a great healing

1798
06:45:38.759 --> 06:45:56.080
experience fear and has so many positive benefits for your body, mind,

1799
06:45:56.479 --> 06:46:05.319
and your life. Be able to let go everything and

1800
06:46:05.520 --> 06:46:08.599
to relax completely.

1801
06:46:10.479 --> 06:46:16.240
You know, all parts of your body and mind.

1802
06:46:18.319 --> 06:46:34.040
Even your bones are relaxed, your muscles are relaxed, even

1803
06:46:34.319 --> 06:46:48.200
the skin that covers your body is relaxed. Every hand.

1804
06:46:50.959 --> 06:46:51.560
That you have.

1805
06:46:53.319 --> 06:47:10.880
Is also deeply relaxed. Then your brain really starts to

1806
06:47:11.119 --> 06:47:13.240
feel the benefits.

1807
06:47:14.479 --> 06:47:14.840
Of this.

1808
06:47:16.439 --> 06:47:28.080
Heating relaxation, and as you focus on the in the

1809
06:47:28.279 --> 06:47:33.319
side of your scalp where your brain is, you can

1810
06:47:33.599 --> 06:47:41.560
start to realize and notice the benefits of your brain

1811
06:47:42.680 --> 06:47:44.439
relaxing demail.

1812
06:47:48.880 --> 06:47:49.639
Then, as your.

1813
06:47:49.639 --> 06:48:01.880
Brain continues to react, sends those messages to the rest

1814
06:48:02.119 --> 06:48:03.200
of your body.

1815
06:48:04.799 --> 06:48:06.560
And your mind.

1816
06:48:08.240 --> 06:48:31.040
To rely, relax e, more deeply, relaxy, more completely, letting

1817
06:48:31.279 --> 06:48:43.000
go of any remaining thoughts of consers, allow them just

1818
06:48:43.240 --> 06:48:49.799
to drop onto the floor because they're no longer necessary

1819
06:48:51.040 --> 06:49:02.880
in this moment, this moment of deep reacts sation and calmness,

1820
06:49:05.240 --> 06:49:31.880
feeling your brain with deep, concentrated heeling, calming, relaxing, every

1821
06:49:32.520 --> 06:49:49.720
part of your brain feeling so loose and comfortable, so

1822
06:49:50.919 --> 06:50:06.360
relaxed and peaceful. Your brain feels so light, that's so healthy.

1823
06:50:09.520 --> 06:50:19.720
That sense of deep, deep comfort really does allow you

1824
06:50:23.439 --> 06:50:34.919
to enjoy those ever increase in sensations of comfort that

1825
06:50:35.080 --> 06:50:48.439
are spreading throughout your body, relaxing each and every muscle

1826
06:50:48.639 --> 06:51:07.840
of your body deeper and deeper, much more deeper than before,

1827
06:51:11.599 --> 06:51:27.119
much more comfort spreading through your body, your mind, be

1828
06:51:28.919 --> 06:51:36.159
so peaceful and calm, so.

1829
06:51:38.520 --> 06:51:40.360
Very very.

1830
06:51:41.840 --> 06:51:57.919
Peaceful in avery part of your body, letting go of everything,

1831
06:52:00.159 --> 06:52:22.159
everything so peaceful and calm, so relax very second the

1832
06:52:22.439 --> 06:52:27.000
posies you feel.

1833
06:52:29.080 --> 06:52:48.040
DPER, DPA relaxed, dper and dper relax.

1834
06:52:50.360 --> 06:53:00.279
Call so calm peace for.

1835
06:53:03.040 --> 06:53:05.720
So very peace.

1836
06:53:09.200 --> 06:53:19.200
Your head down to your ties. Such peace and comfort

1837
06:53:21.560 --> 06:53:35.040
growing all all the time, Such peace and comfort spreading

1838
06:53:36.000 --> 06:53:38.119
through your body, your.

1839
06:53:38.319 --> 06:53:48.840
Mind deeper deeper, such comfort.

1840
06:53:50.759 --> 06:54:04.560
Spreading and sinking deeper into airy muscle body, so that

1841
06:54:04.840 --> 06:54:17.840
you feel amazing, so relaxed, so peace, so.

1842
06:54:22.599 --> 06:54:24.560
So relax.

1843
06:54:27.959 --> 06:54:43.400
And peace, letting go everything. I'm going to do a

1844
06:54:43.599 --> 06:54:51.319
body scan, focusing on firstly how you feel in your body.

1845
06:54:52.439 --> 06:54:58.080
Not trying to change how you feel, not trying to relax,

1846
06:54:59.319 --> 06:55:04.319
not trying to move away from any discomfort or stress

1847
06:55:04.560 --> 06:55:12.000
or tension. Just accepting, observing and accepting how you feel

1848
06:55:12.959 --> 06:55:17.919
in the different parts of your body, Just allowing yourself

1849
06:55:19.279 --> 06:55:26.759
to be exactly as you are, to notice, to get

1850
06:55:26.840 --> 06:55:35.439
in touch with how you actually feel in this moment.

1851
06:55:38.919 --> 06:55:45.439
I'm going to start off by focusing on your hands.

1852
06:55:50.040 --> 06:55:57.759
Just be aware of your hands. I'd like you to

1853
06:55:57.959 --> 06:56:02.880
move your hands around just maybe move your fingers a

1854
06:56:02.959 --> 06:56:11.040
little bit. I've been enclosing your hands very gently, just

1855
06:56:11.560 --> 06:56:16.959
so that you can get in touch with how your

1856
06:56:17.159 --> 06:56:39.959
hands and your fingers fell, very very slow movements. Focusing

1857
06:56:40.159 --> 06:56:47.360
now on your feet, and if you can just do

1858
06:56:48.279 --> 06:56:52.639
kind of an equivalent with your feet is you've just

1859
06:56:52.919 --> 06:57:01.159
done with your hands, Maybe turn in your ankles, moving

1860
06:57:01.240 --> 06:57:10.520
your feet around, moving your toes gently, but only very

1861
06:57:12.560 --> 06:57:24.279
gently and very slowly, noticing how your feet feel in

1862
06:57:24.479 --> 06:57:37.720
this moment. Focusing now and your eyes, I'd like you

1863
06:57:37.959 --> 06:57:45.159
to just focus on your eyelids. Maybe you can open

1864
06:57:45.279 --> 06:57:49.520
and close your eyes a couple of times to really

1865
06:57:49.720 --> 06:57:53.240
get in touch with how you feel when you do

1866
06:57:53.520 --> 06:58:01.799
close your eyes. The muscle changes in your eyes when

1867
06:58:01.840 --> 06:58:10.479
you do close them, maybe raising your eyebrows, it stretches

1868
06:58:10.840 --> 06:58:21.639
the tops of your eyes, perhaps squinting your eyes, scrunching

1869
06:58:21.799 --> 06:58:23.680
up your eyes, just.

1870
06:58:23.720 --> 06:58:24.400
So you can.

1871
06:58:25.759 --> 06:58:35.639
Really get in touch with all aspects of how your

1872
06:58:35.759 --> 06:58:52.560
eyes feel. Right now, now focus in on your thighs.

1873
06:58:54.919 --> 06:58:58.240
Then you know it just starts you to gently tense

1874
06:58:58.479 --> 06:59:08.439
your thighs, just very very gently, just enough so you

1875
06:59:08.560 --> 06:59:10.799
can become.

1876
06:59:11.959 --> 06:59:15.799
More attuned.

1877
06:59:16.599 --> 06:59:25.759
To the physical sensation of your upper legs, the front

1878
06:59:25.840 --> 06:59:33.560
of your thighs, and the backs of your thighs, noticing

1879
06:59:35.720 --> 06:59:52.759
and observing how your thighs feel right now, moving your

1880
06:59:52.959 --> 07:00:01.279
focus to the back of your neck, just noticing the

1881
07:00:01.400 --> 07:00:07.560
back of your neck, the muscles, and of course they

1882
07:00:07.799 --> 07:00:12.240
lead to the side of your neck. They also lead

1883
07:00:12.599 --> 07:00:17.720
to the top of your back, which leads to your shoulders.

1884
07:00:19.319 --> 07:00:23.000
So as you focus on the back of your neck,

1885
07:00:24.959 --> 07:00:31.439
maybe you can move your head gently upwards as if

1886
07:00:31.479 --> 07:00:38.840
you're looking up. Maybe moving your head down as if

1887
07:00:38.919 --> 07:00:45.880
you're looking down. Perhaps moving your head side to side,

1888
07:00:47.000 --> 07:00:57.680
right to left, but only very slowly and very gently.

1889
07:01:00.200 --> 07:01:05.400
I'm not trying to force anything. It has to be

1890
07:01:05.880 --> 07:01:14.279
very very gentle, just so you can.

1891
07:01:15.840 --> 07:01:17.439
Be more.

1892
07:01:19.080 --> 07:01:27.680
In touch with the feelings, with the sensations of the

1893
07:01:27.959 --> 07:01:34.799
physical sensations of how on the back of your neck

1894
07:01:36.360 --> 07:01:39.159
feels right now.

1895
07:01:46.720 --> 07:01:47.119
As we.

1896
07:01:49.119 --> 07:01:57.759
Now focus on the tops of your arms, the parts

1897
07:01:57.880 --> 07:02:02.080
where your biceps and you try steps are between your

1898
07:02:02.159 --> 07:02:10.720
elbow and your shoulders. To focus on those parts on

1899
07:02:10.919 --> 07:02:17.919
tops of your arms, you may like to just tense them,

1900
07:02:18.799 --> 07:02:23.000
but very very gently.

1901
07:02:24.439 --> 07:02:25.599
And slowly.

1902
07:02:28.159 --> 07:02:36.119
See you're straining or putting any pressure whatsoever.

1903
07:02:37.040 --> 07:02:37.959
On your arms.

1904
07:02:40.639 --> 07:02:48.400
It's just soothly, you can gain more of a sense of.

1905
07:02:50.240 --> 07:02:53.040
How your upper arms.

1906
07:02:54.319 --> 07:03:06.240
Are feeling in this moment. Just noticing as you gently,

1907
07:03:08.400 --> 07:03:18.000
very gently and slowly tighten the muscles and then let go.

1908
07:03:22.279 --> 07:03:30.680
Notice how the tops of your arms feel right now

1909
07:03:38.840 --> 07:03:49.639
as in now, focus on your stomach, the area the

1910
07:03:49.759 --> 07:03:56.080
lower abdomen area below your belly button, moving all the

1911
07:03:56.159 --> 07:04:09.919
way down to your hips, just above your grind. Maybe

1912
07:04:10.119 --> 07:04:17.759
you're able to tense these muscles in the area very

1913
07:04:20.000 --> 07:04:33.279
very gently and slowly. If that's a difficult thing to do,

1914
07:04:34.720 --> 07:04:43.720
maybe you can just move your body, pushing your stomach up,

1915
07:04:45.439 --> 07:04:49.279
maybe moving a little bit to a side using your hips,

1916
07:04:51.439 --> 07:04:52.119
just so.

1917
07:04:53.840 --> 07:04:54.959
Get more.

1918
07:04:56.400 --> 07:04:57.599
In tune.

1919
07:04:59.040 --> 07:05:11.279
With how you're or lower aptomen area is feeling in

1920
07:05:11.439 --> 07:05:30.759
this moment, just noticing the physical sensations or your lower abdomen.

1921
07:05:41.119 --> 07:05:41.319
Has.

1922
07:05:41.680 --> 07:05:56.959
Move your attention to your mouth, noticing your lips and

1923
07:05:57.200 --> 07:06:15.040
inside your mouth, your teeth, your guns, your tongue, Just

1924
07:06:15.360 --> 07:06:23.959
noticing how your tongue and your mouth feels. It may

1925
07:06:24.240 --> 07:06:32.919
help by moving your tongue around your mouth, moving it

1926
07:06:33.439 --> 07:06:40.880
to your left, maybe pressing it gently against the side

1927
07:06:41.040 --> 07:06:47.279
of your mouth, and then to the right, gently to

1928
07:06:47.439 --> 07:06:54.080
the side of your mouth. Perhaps pressing up against it

1929
07:06:55.200 --> 07:07:02.040
the top of your mouth, and then down gently against

1930
07:07:02.159 --> 07:07:12.639
the bottom of your mouth, always very slowly and a

1931
07:07:13.200 --> 07:07:17.479
very very gentle.

1932
07:07:21.840 --> 07:07:23.040
So that you can.

1933
07:07:26.639 --> 07:07:38.959
Be aware of how you feel in your mouth area.

1934
07:07:50.240 --> 07:08:10.400
Now I'm going to focus on your wrists, and I'll

1935
07:08:10.520 --> 07:08:19.360
ask you to maybe just rotate your wrists by moving

1936
07:08:19.439 --> 07:08:32.720
your hands in a circular motion very gently and slowly, just.

1937
07:08:34.479 --> 07:08:35.840
So we can.

1938
07:08:41.560 --> 07:09:00.639
Feel the sensations that you are currently experiencing in your wrists.

1939
07:09:04.680 --> 07:09:14.720
Perhaps move in your hands up and down again very

1940
07:09:17.360 --> 07:09:40.080
very champly and slowly, very chancel and slow.

1941
07:09:53.520 --> 07:09:54.560
As we now.

1942
07:09:57.000 --> 07:10:11.639
Start to observe your lower back. The bad part is

1943
07:10:13.200 --> 07:10:28.919
just above of your hips, where your coxis are a

1944
07:10:29.119 --> 07:10:36.000
whole area which also really does include the sides of

1945
07:10:36.119 --> 07:10:46.919
your body, because those muscles are very much connected as

1946
07:10:47.000 --> 07:10:54.040
those muscles also move into your hip area, connecting to

1947
07:10:54.200 --> 07:11:09.119
your buttocks the sides of your hips, And if you're

1948
07:11:10.400 --> 07:11:19.159
physically able to do so, maybe you can very gently

1949
07:11:21.319 --> 07:11:34.680
just move your body eviss slightly, very slowly some side,

1950
07:11:34.880 --> 07:11:47.000
decide just enough to engage.

1951
07:11:51.520 --> 07:11:52.720
How you feel.

1952
07:11:54.880 --> 07:12:11.520
In your law back, perhapsickly with your hips gently.

1953
07:12:13.360 --> 07:12:14.319
Up and down.

1954
07:12:17.840 --> 07:12:24.919
Gently and slowly in orders sound.

1955
07:12:28.880 --> 07:12:30.400
Be in touch.

1956
07:12:32.759 --> 07:12:56.520
With the physical sensations of your lower back. As we know,

1957
07:13:01.959 --> 07:13:13.000
your attention to your jaw an area for your chin,

1958
07:13:14.279 --> 07:13:18.400
all the way up to near where your ears are.

1959
07:13:21.560 --> 07:13:37.279
All your jaw you can just if it's okay to

1960
07:13:37.479 --> 07:13:48.119
do so, gently open your mouth, No wide, no stretcher,

1961
07:13:49.400 --> 07:14:03.040
just very gently and slowly opening your mouth thing closing

1962
07:14:03.159 --> 07:14:24.319
your mouth very gently and slowly so you cannot pin

1963
07:14:24.560 --> 07:14:33.880
touch with how your jaw feels.

1964
07:14:37.279 --> 07:15:05.639
Now like to sit now.

1965
07:15:08.439 --> 07:15:23.279
The chest area. You don't need to do anything to

1966
07:15:23.520 --> 07:15:30.080
move your chest because it moves every time you breathe.

1967
07:15:35.400 --> 07:15:49.319
It moves very gently and slowly automatically with each breath

1968
07:15:49.680 --> 07:15:59.279
you take. As you focus on.

1969
07:16:02.599 --> 07:16:04.279
Your chest.

1970
07:16:09.159 --> 07:16:49.880
Fim when you breathe, move in your focus to your forms,

1971
07:16:52.479 --> 07:17:05.799
your elbows. Maybe you're able to very gently.

1972
07:17:07.200 --> 07:17:09.360
And slowly.

1973
07:17:11.080 --> 07:17:19.639
Tense the muscles in your forearms, and when you do that,

1974
07:17:20.119 --> 07:17:53.279
you can feel your outwards as well, very gently and slowly, gently.

1975
07:17:56.119 --> 07:17:58.119
And softly.

1976
07:18:01.639 --> 07:18:32.080
O saving your forearms and del bass. Now make a

1977
07:18:32.400 --> 07:18:51.040
focus the rest of your back, your upper back in

1978
07:18:51.400 --> 07:19:09.360
the middle, the middle of your back. Again, this part

1979
07:19:09.599 --> 07:19:24.200
of your body moves also every time you breed. You

1980
07:19:24.479 --> 07:19:38.720
may not notice that usually makes you observe your upper back.

1981
07:19:39.159 --> 07:19:46.680
In the middle of your back, he can really feel

1982
07:19:49.159 --> 07:20:46.040
that gentle and in your focus to your hip are

1983
07:20:49.520 --> 07:20:59.279
no butts, Bray, there's muscle asn't those bones.

1984
07:21:01.279 --> 07:21:02.479
In your midsection.

1985
07:21:30.080 --> 07:21:35.680
Just noticing how your hips.

1986
07:21:37.840 --> 07:21:38.159
Feel.

1987
07:21:41.360 --> 07:21:42.240
Right now.

1988
07:21:49.520 --> 07:21:50.159
You can.

1989
07:21:52.599 --> 07:21:59.560
Very very gently leave your hips.

1990
07:22:04.080 --> 07:22:30.439
Maybe sighed the side Fay gently and s yeah, very

1991
07:22:35.080 --> 07:23:14.439
chandly softly. Everything starts to slow down, including the thoughts

1992
07:23:14.599 --> 07:23:24.759
in your mind and your mind itself just starts to gradually.

1993
07:23:26.759 --> 07:23:33.360
It doesn't have to be instant, but just gradually starting too.

1994
07:23:34.680 --> 07:23:43.439
It's almost like time is storing Chin. It's a slower

1995
07:23:43.599 --> 07:23:51.479
pace to maybe what you're used to in your day

1996
07:23:51.520 --> 07:24:13.560
to day life. It's a slower movement of energy, very

1997
07:24:17.959 --> 07:24:26.360
small movements which make up the larger movements, which is

1998
07:24:26.439 --> 07:24:34.200
always the case. Now when you move your hand, it

1999
07:24:34.319 --> 07:24:37.040
might seem like it's one movement, but it's lots of

2000
07:24:37.880 --> 07:24:45.279
minute different muscles moving in accordance with each other. And

2001
07:24:50.240 --> 07:25:02.599
what happens in this space that we're sharing is we

2002
07:25:02.840 --> 07:25:23.720
move from that big movement into those smaller movements, starting

2003
07:25:23.880 --> 07:25:34.400
to focus on how your body feels, and not just

2004
07:25:34.520 --> 07:25:39.040
as a whole, not just oh I'm feel in this way,

2005
07:25:39.119 --> 07:25:45.240
I'm feeling stressed or tense, or I'm feeling relaxed and calm.

2006
07:25:46.520 --> 07:25:53.119
I'm feeling this way, I'm feeling that way. Starting to

2007
07:25:53.360 --> 07:26:04.599
notice that your body begins to sent to you small

2008
07:26:05.720 --> 07:26:22.080
feelings around your body, small physical sensations in your legs,

2009
07:26:24.840 --> 07:26:38.040
whether pleasurable or not. Maybe resisting the temptation to label

2010
07:26:38.119 --> 07:26:47.680
them or to judge them those feelings, just thinking them,

2011
07:26:48.560 --> 07:26:49.520
thinking about them is.

2012
07:26:49.639 --> 07:27:06.560
Just being neutral, just feelings, not being particularly concerned, but

2013
07:27:06.840 --> 07:27:10.319
just noticing what your body.

2014
07:27:12.799 --> 07:27:26.200
Is telling you. The feelings in your arms, instead of

2015
07:27:26.360 --> 07:27:35.520
feeling the hole of the arm, maybe notice those individual feelings,

2016
07:27:37.000 --> 07:27:48.439
all those different muscles and the skin, the hairs of

2017
07:27:48.560 --> 07:27:54.319
your arms, all the internal parts of your arms, the veins,

2018
07:28:04.479 --> 07:28:13.599
the bones, just being aware of maybe your elbow on

2019
07:28:13.720 --> 07:28:22.080
your right arm has a certain feeling. Maybe you're left

2020
07:28:22.200 --> 07:28:47.439
wrist also has its own individual physical sensation. What about

2021
07:28:47.479 --> 07:29:01.080
your forearm on your right arm, your right forearm, and

2022
07:29:01.240 --> 07:29:07.479
may not be any particular feeling that you could even

2023
07:29:09.159 --> 07:29:16.279
give a name to, may not feel like anything other

2024
07:29:16.360 --> 07:29:26.840
than just a feeling. You know it's there. The feelings

2025
07:29:26.919 --> 07:29:32.880
in your shoulders, perhaps your shoulders when you think about them,

2026
07:29:34.119 --> 07:29:38.400
kind of almost like they're the same, you know, the

2027
07:29:38.520 --> 07:29:43.599
same feeling, almost like both of your shoulders are just

2028
07:29:43.799 --> 07:29:44.599
one thing.

2029
07:29:46.400 --> 07:29:47.279
Of course they're not.

2030
07:29:55.959 --> 07:30:01.319
And when you focus on your left shoulder and then

2031
07:30:01.360 --> 07:30:07.959
on your right shoulder, maybe find that you move the

2032
07:30:08.119 --> 07:30:18.840
muscles a little bit, maybe tense the muscles gently, noticing

2033
07:30:20.200 --> 07:30:51.119
the difference in each shoulder. Your lower back, the left

2034
07:30:51.279 --> 07:30:55.119
side of your lower back and the right side of

2035
07:30:55.200 --> 07:31:06.319
your lower back. Of course that connection to your buttocks

2036
07:31:07.520 --> 07:31:19.240
and to your hips, and also moving up into the

2037
07:31:19.360 --> 07:31:32.560
middle of your back. And sometimes like right now, actually

2038
07:31:33.439 --> 07:31:37.119
when I focus on their part, when I focused on

2039
07:31:37.200 --> 07:31:43.000
my buttocks and then I focused on the middle of

2040
07:31:43.080 --> 07:31:45.959
my back, I almost felt like the muscles in my

2041
07:31:46.119 --> 07:31:56.080
lower back were being stretched very gently, just stretched a

2042
07:31:56.159 --> 07:32:02.599
little bit. Even though I wasn't doing it anything to

2043
07:32:04.000 --> 07:32:09.720
try to stretch your lower back, it just seemed to happen.

2044
07:32:10.919 --> 07:32:28.520
The feeling of very gently stretching your lower back comes along.

2045
07:32:32.240 --> 07:32:55.560
I have feeling in your chest, just noticing what sensations

2046
07:32:57.159 --> 07:33:14.840
you are experiencing in your chest right now. And there's

2047
07:33:14.880 --> 07:33:18.680
so much of the chest of obviously there's the collar

2048
07:33:18.759 --> 07:33:22.560
bone leading to the chest. You've got the chest bone,

2049
07:33:25.840 --> 07:33:33.639
you've got the muscles in your chest. Of course, if

2050
07:33:33.639 --> 07:33:41.799
you're female, there's possibly the breasts. If you're male, you've

2051
07:33:41.840 --> 07:33:48.200
got the different well why not that different these days.

2052
07:33:48.240 --> 07:33:51.639
But there may be more.

2053
07:33:53.360 --> 07:33:59.639
Muscles at the top of the chest, but at the

2054
07:33:59.759 --> 07:34:04.720
sight underneath, it's pretty much the same. Whether you're a

2055
07:34:04.799 --> 07:34:09.799
man or a woman. There's muscles there, muscles that stretch

2056
07:34:09.919 --> 07:34:15.520
out to your back as well as breast tissue stretches

2057
07:34:16.119 --> 07:34:23.360
and moves into your back. To just being aware of

2058
07:34:23.479 --> 07:34:44.520
your chest, being with whatever feeling there is in your chest.

2059
07:35:00.159 --> 07:35:07.599
When I noticed that, I focused on my chest. I

2060
07:35:07.880 --> 07:35:12.840
feel it in my back and my upper back. I mean,

2061
07:35:12.919 --> 07:35:15.840
I guess the obvious reason would be because you know,

2062
07:35:15.840 --> 07:35:26.599
I grieve in in and it stretches my chest and

2063
07:35:26.959 --> 07:35:40.840
my back at the same time. It feels it feels okay,

2064
07:35:47.400 --> 07:35:52.560
it doesn't feel a little bit of pain in my

2065
07:35:52.840 --> 07:35:59.400
right chest, A little bit not pain, but a little

2066
07:35:59.639 --> 07:36:09.400
disc that maybe stiffness possibly, I don't know. I notice

2067
07:36:09.439 --> 07:36:17.080
my shoulders are also wanting to flex for some reason.

2068
07:36:19.240 --> 07:36:26.680
I think that's probably part of my upper back, that

2069
07:36:26.840 --> 07:36:31.959
connection between my shoulders my upper back, because I can

2070
07:36:32.040 --> 07:36:36.840
move my shoulders and stretch the muscles in my back,

2071
07:36:39.319 --> 07:36:45.279
moving the shoulders backwards or up, which then moves the

2072
07:36:45.799 --> 07:37:01.080
I think it's the scapulous in your back. It feels

2073
07:37:01.119 --> 07:37:09.119
quite nice. Actually, a good thing about this is you can,

2074
07:37:10.319 --> 07:37:20.200
if you want to, you can just flex or stimulate

2075
07:37:24.000 --> 07:37:30.639
the various muscles in your body gently in order to

2076
07:37:30.759 --> 07:37:41.520
get more of a sense of how they feel. And

2077
07:37:41.639 --> 07:37:50.959
when you relax, when you do tense and muscle, then

2078
07:37:51.080 --> 07:37:54.599
you let it go and you let it relax, it

2079
07:37:54.759 --> 07:38:07.000
relaxes way more then it would normally that you have

2080
07:38:07.279 --> 07:38:08.919
to feel.

2081
07:38:10.720 --> 07:38:14.240
That you're able to do that. There's no point in

2082
07:38:14.360 --> 07:38:20.080
doing it if there's an issue with the per part

2083
07:38:20.119 --> 07:38:26.639
of your body. You need to be gentle with yourself

2084
07:38:29.279 --> 07:38:42.919
at all times when relaxing deeply. It's important to be

2085
07:38:43.200 --> 07:38:54.159
kind to yourself. As you notice your mind.

2086
07:38:58.520 --> 07:39:05.520
How much has your mind slowed down since we started

2087
07:39:06.919 --> 07:39:32.400
this recording. How came and peaceful is your mind right now?

2088
07:39:39.360 --> 07:39:44.639
We have nothing to think about and just my voice

2089
07:39:44.919 --> 07:39:55.799
to listen to. Because you know the intention behind this recording,

2090
07:39:57.279 --> 07:40:04.840
this relaxation. At the very least, for you to feel

2091
07:40:05.119 --> 07:40:09.959
more relaxed at the end of recording than you did

2092
07:40:10.240 --> 07:40:22.119
at the beginning, At the very least for your mind

2093
07:40:23.000 --> 07:40:38.959
to slow down because your body continues to relax, because

2094
07:40:39.240 --> 07:40:51.680
that's what you want to happen. That's what you expect.

2095
07:40:55.240 --> 07:40:56.159
To happen.

2096
07:41:01.880 --> 07:41:19.840
For relaxation, to fill your body, maybe calm in your

2097
07:41:20.040 --> 07:41:28.919
mind to the point of boredom. When you start maybe

2098
07:41:29.319 --> 07:42:15.759
to drift away, drifting, it's almost as if you're moving

2099
07:42:16.400 --> 07:42:24.279
further away from your body in your mind, just leaving

2100
07:42:24.479 --> 07:42:36.439
that there, kind of liking it an escape pod and

2101
07:42:36.560 --> 07:42:40.880
a spaceship a movie, a space movie, you know when

2102
07:42:40.919 --> 07:42:44.759
they get into a little pod in it. Since the

2103
07:42:44.919 --> 07:43:16.520
month far away from the spaceship safe three continue to rects,

2104
07:43:36.759 --> 07:45:05.360
drifting slow, the peace, so peace and focusing on that

2105
07:45:07.599 --> 07:45:23.240
feeling of those individual parts of your body that or

2106
07:45:23.360 --> 07:45:42.479
relaxing one by one. You may find that every now

2107
07:45:42.560 --> 07:45:53.599
and then you realize that you weren't listening to my

2108
07:45:53.799 --> 07:46:05.400
voice because your mind started to imagine something different, maybe

2109
07:46:07.959 --> 07:46:17.159
started to almost move into some kind of a dreamy state.

2110
07:46:22.040 --> 07:46:28.319
And then you become aware of my voice again. And

2111
07:46:28.479 --> 07:46:34.840
even though you may want to focus on my voice,

2112
07:46:35.560 --> 07:46:42.959
you may also wish to allow your mind to just

2113
07:46:43.319 --> 07:47:03.159
drift naturally into that space of comfort and safety. As

2114
07:47:03.279 --> 07:47:17.880
you feel more comfort spreading through your body.

2115
07:47:20.520 --> 07:47:21.599
Like a warm.

2116
07:47:21.479 --> 07:47:34.479
Blanket covering you, champing, keeping your body.

2117
07:47:34.599 --> 07:47:35.400
It just.

2118
07:47:38.040 --> 07:47:55.520
The perfect temperature, and even if you can hear background sounds,

2119
07:48:01.119 --> 07:48:13.439
they just don't seem to matter anymore. There's that sense

2120
07:48:13.599 --> 07:48:29.959
of peace spreads through your mind like a gentle breeze,

2121
07:48:32.959 --> 07:48:45.639
yet strong enough to blow away all negativity, strong enough

2122
07:48:45.759 --> 07:48:59.080
to remove from your mind any anxiety or stress that

2123
07:48:59.319 --> 07:49:13.560
was there before, and blow away any other thoughts or

2124
07:49:13.880 --> 07:49:35.279
feelings that just don't fit with the sense relaxation that

2125
07:49:40.439 --> 07:50:05.799
is feeling your body end your mind unless you focus

2126
07:50:06.040 --> 07:50:07.040
on your mind.

2127
07:50:08.919 --> 07:50:14.279
And count down from ten down to one, and with

2128
07:50:14.639 --> 07:50:40.560
each number you hear, your mind will become slightly more relaxed,

2129
07:50:43.279 --> 07:50:51.639
just just slightly so, from ten down to nine, just

2130
07:50:51.759 --> 07:51:01.439
a slight movement. Nine down to eight, just another small

2131
07:51:05.919 --> 07:51:15.759
change in how you feel. Eight down to seven.

2132
07:51:18.520 --> 07:51:23.919
That feeling is a gap, almost like a gap that

2133
07:51:24.279 --> 07:51:33.959
starts to get wider, the gap between those feelings that

2134
07:51:34.159 --> 07:51:41.080
you used to have in your mind compared to the

2135
07:51:41.240 --> 07:51:48.759
feelings you have there growing now, feelings of comfort and

2136
07:51:49.040 --> 07:52:00.680
security and confidence. And that gap becomes wider. Eight down

2137
07:52:00.799 --> 07:52:07.639
to seven, seven down to six, And when you get

2138
07:52:07.680 --> 07:52:14.720
to five, your mind will start to have a certain

2139
07:52:16.119 --> 07:52:27.720
physical sensation, most like there's a magnet outside of your

2140
07:52:27.840 --> 07:52:34.639
head sucking the tension and the stress and any remaining

2141
07:52:35.720 --> 07:52:42.119
feelings that you don't want, sucking them out through your skull.

2142
07:52:47.880 --> 07:52:49.400
And in down to four.

2143
07:52:51.200 --> 07:52:58.000
You could start to really experience that sense of not

2144
07:52:58.279 --> 07:53:08.439
just empty them, but space, a place full of fresh air,

2145
07:53:13.479 --> 07:53:20.279
place where you can stretch. It's almost as if as

2146
07:53:20.360 --> 07:53:25.479
you go down to four and three, your mind is expanding,

2147
07:53:26.119 --> 07:53:28.639
with this sense.

2148
07:53:31.279 --> 07:53:32.639
Of peace.

2149
07:53:33.959 --> 07:53:44.279
And tranquility growing as it moves down to When you

2150
07:53:44.360 --> 07:53:53.599
get to one, in your mind just feels exactly how

2151
07:53:53.759 --> 07:54:13.680
you want to feel, almost perfect feeling, maybe a sensation

2152
07:54:14.159 --> 07:54:23.319
that you'd like to keep a place that's safe, where

2153
07:54:24.840 --> 07:54:43.840
nothing can affect you at all, and you can stay

2154
07:54:43.919 --> 07:54:52.959
in that that space of comfort, confidence, confident in your

2155
07:54:53.119 --> 07:55:01.240
own ability to create this space and this fearing of

2156
07:55:01.479 --> 07:55:10.200
comfort within your own mind just by counting ten down

2157
07:55:10.279 --> 07:55:17.240
to one. And this is something that you can do

2158
07:55:17.479 --> 07:55:26.400
yourself when you're on your own, a time when you

2159
07:55:26.560 --> 07:55:30.360
can maybe sit down, maybe just for a few minutes,

2160
07:55:34.959 --> 07:55:46.560
close your eyes, just count slowly from ten down to one,

2161
07:55:51.279 --> 07:56:04.000
very experience these feelings in your mind. And when you

2162
07:56:04.240 --> 07:56:14.159
feel that way in your mind. Your body copies your mind,

2163
07:56:20.000 --> 07:56:25.919
and that feeling is spread through your spine and your

2164
07:56:26.080 --> 07:56:33.880
nervous system into every part of your body, travels through

2165
07:56:33.919 --> 07:56:48.159
your bloodstream, heathing and relaxing every particle of your existence.

2166
07:57:00.880 --> 07:57:10.040
And we can practice this a few times before the

2167
07:57:10.240 --> 07:57:14.720
end of the recording, and then you can practice on

2168
07:57:14.840 --> 07:57:22.400
your own. And each time you count from ten about one,

2169
07:57:27.040 --> 07:57:39.240
the feelings of comfort, calmness, deep deep relaxation become stronger

2170
07:57:40.680 --> 07:57:54.880
and deeper. Feeling your mind and your brain with these

2171
07:57:56.080 --> 07:58:06.880
positive chemicals bread throughout your body, relaxing you so quickly,

2172
07:58:08.959 --> 07:58:12.319
relaxing your whole body and mind.

2173
07:58:14.919 --> 07:58:15.759
So very.

2174
07:58:17.279 --> 07:58:23.240
Very easily, just by counting.

2175
07:58:24.240 --> 07:58:25.119
From ten.

2176
07:58:27.759 --> 07:58:28.560
Down to one.

2177
07:58:33.560 --> 07:58:36.240
That's what we're going to do now. I'm going to

2178
07:58:36.400 --> 07:58:40.479
count from ten down to one. I'd like you to

2179
07:58:40.639 --> 07:58:45.159
repeat the number after me. So when I say ten,

2180
07:58:48.159 --> 07:58:51.279
you can just repeat to yourself.

2181
07:58:52.639 --> 07:58:52.880
Ten.

2182
07:58:58.520 --> 07:59:07.840
Just notice you're aware of how you feel in your

2183
07:59:08.000 --> 07:59:17.520
mind and your body, and when I say nine, you

2184
07:59:17.639 --> 07:59:20.159
can repeat to yourself.

2185
07:59:23.119 --> 07:59:23.400
Nine.

2186
07:59:27.360 --> 07:59:38.599
Became noticing the increase in comfort and calmness in your

2187
07:59:38.799 --> 07:59:49.400
mind and in your body, the same when I say eight,

2188
07:59:52.439 --> 08:00:04.000
when I say seven, six, when I s five, four,

2189
08:00:07.959 --> 08:00:19.959
when I say three, two. And lastly, when I say one,

2190
08:00:22.360 --> 08:00:33.319
you can beat that number. Now. Of course, when you

2191
08:00:34.599 --> 08:00:39.880
do this on your own without listening to me, you

2192
08:00:40.040 --> 08:00:46.799
can say the numbers or whatever speed that you feel

2193
08:00:47.799 --> 08:00:53.880
is necessary for you, so you can adapt.

2194
08:00:56.240 --> 08:00:59.799
So you feel you want to say the numbers to

2195
08:01:00.119 --> 08:01:06.840
hand down to one faster than I do, then you

2196
08:01:06.919 --> 08:01:10.680
go ahead and do that. Or if you feel when

2197
08:01:10.720 --> 08:01:14.479
you do it yourself that you'd like to have more

2198
08:01:16.319 --> 08:01:22.880
more space between the numbers, maybe take a lot longer

2199
08:01:24.159 --> 08:01:30.000
to get from ten all the way down to one,

2200
08:01:34.240 --> 08:01:47.560
that's your choice also to do. So I'm going to count.

2201
08:01:47.360 --> 08:01:48.919
From ten down to one.

2202
08:01:54.680 --> 08:01:55.720
I'm going to get to one.

2203
08:01:57.080 --> 08:02:02.680
That will be the end of this recording. Let's of

2204
08:02:02.720 --> 08:02:07.840
course you listening with music and the musical continue.

2205
08:02:14.880 --> 08:02:27.639
Ten no.

2206
08:02:52.919 --> 08:06:09.159
Height USUS.

2207
08:06:46.759 --> 08:07:32.639
Twenty ninety eighty seventeen, sixteen, fifteen, fourteen, thirteen, twelve eleven,

2208
08:07:37.599 --> 08:08:17.880
ten nine eight, seven, six, five, four three two.

2209
08:08:24.119 --> 08:08:24.360
One.

2210
08:08:32.759 --> 08:08:43.119
Now open your eyes, noticing how you physically feel having

2211
08:08:43.240 --> 08:08:50.840
counted down from twenty to one, allowing stress and tension

2212
08:08:51.319 --> 08:08:55.959
to leave through your fingertips and your toast. And as

2213
08:08:56.000 --> 08:09:00.720
you focus on your fingertips, maybe the feel a little

2214
08:09:00.759 --> 08:09:07.840
bit tingling, which is I suppose quite an understanding, considering

2215
08:09:07.919 --> 08:09:12.400
the tension has been exiting your body through your fingertips.

2216
08:09:18.880 --> 08:09:20.880
So now I'm going to count from twenty down to

2217
08:09:21.000 --> 08:09:31.040
one again. This time you feel relief of tension and stress,

2218
08:09:32.439 --> 08:09:33.560
any anxiety that.

2219
08:09:33.639 --> 08:09:34.119
You may have.

2220
08:09:38.759 --> 08:09:47.119
Leaving through your stomach, just leaving through your stomach, almost

2221
08:09:47.200 --> 08:09:52.959
as if it's just releasing the hole of your stomach.

2222
08:09:53.799 --> 08:09:54.840
You navel.

2223
08:09:56.000 --> 08:09:58.959
To just above your chest or below your chest, rather

2224
08:10:00.080 --> 08:10:01.560
so surrounding your belly.

2225
08:10:01.599 --> 08:10:06.479
Got an area, the whole area. You can feel the

2226
08:10:06.680 --> 08:10:13.159
tension of your body where there's left, just releasing from

2227
08:10:13.240 --> 08:10:16.520
that area, and you may notice that your stomach will

2228
08:10:16.560 --> 08:10:23.720
become very relaxed as I countdown from twenty down to

2229
08:10:23.840 --> 08:11:15.279
one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven.

2230
08:11:19.400 --> 08:11:24.639
Ten, nine.

2231
08:11:29.159 --> 08:12:00.759
Eight, seven, six, nine, four three two, or.

2232
08:12:05.680 --> 08:12:08.240
You can open your eyes again if you choose, but

2233
08:12:08.319 --> 08:12:11.919
you can just keep them closed because it feels relaxing.

2234
08:12:14.240 --> 08:12:19.319
Just notice your stomach feels I notice there's your focus.

2235
08:12:19.599 --> 08:12:24.799
Just do a little scan of your body. Just notice

2236
08:12:24.799 --> 08:12:37.959
saying your body feels focusing upper body, back, chest, stomach, leg, xyns, hands, feet,

2237
08:12:41.000 --> 08:12:47.919
just noticing, and you know, you may start to feel

2238
08:12:50.400 --> 08:12:54.639
more a sense of tiredness, which may be the reason

2239
08:12:55.360 --> 08:12:58.840
listening to this recording, because you.

2240
08:13:00.319 --> 08:13:00.680
Like to.

2241
08:13:02.319 --> 08:13:14.200
Let go completely of everything and drift or into a nice, natural, calm,

2242
08:13:14.599 --> 08:13:33.720
relaxing sleep. So now we're focus on your forehead, and

2243
08:13:33.840 --> 08:13:36.680
if you choose, you can incorporate your eyes in this

2244
08:13:37.000 --> 08:13:43.639
focus as well. Your forehead and your eyes. It's that

2245
08:13:43.759 --> 08:13:48.680
whole area basically almost as if you were wearing a mask,

2246
08:13:48.840 --> 08:13:53.560
you know, like a I don't know, Batman mask or something,

2247
08:13:54.520 --> 08:13:59.360
or I'm trying to sorrow or something, you know, the

2248
08:13:59.479 --> 08:14:02.560
kind of mark that covers your eyes but also covers

2249
08:14:02.639 --> 08:14:08.400
quite a lot of the forehead. I'm focusing on that

2250
08:14:08.560 --> 08:14:11.200
area because that's the area that we're now going to

2251
08:14:11.279 --> 08:14:18.759
release tension, stress from your mind, your brain, from your mind,

2252
08:14:18.880 --> 08:14:23.119
and any tension that you may have remain your face,

2253
08:14:24.159 --> 08:14:29.520
in your neck and your jaw, in your eyes, your forehead,

2254
08:14:30.279 --> 08:14:31.119
or your scalp.

2255
08:14:32.720 --> 08:14:38.040
So basically any tension within your head area, including your

2256
08:14:38.200 --> 08:14:46.919
mind and your brain, that's going to be released through

2257
08:14:46.959 --> 08:14:53.759
your forehead and your eyes. As I count down again

2258
08:14:53.919 --> 08:14:58.959
from twenty down to one, now.

2259
08:15:01.319 --> 08:16:19.639
Twenty nineteen eighteen seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five.

2260
08:16:29.279 --> 08:16:39.319
Three one.

2261
08:16:47.639 --> 08:16:57.080
Notice she scared your face, but jaw, your eyes, the

2262
08:16:57.360 --> 08:17:02.759
cheap bines, your ears, your forehead.

2263
08:17:03.119 --> 08:17:09.240
Your scalp, your neck, back of your neck and front

2264
08:17:09.319 --> 08:17:13.119
of your neck, the side of your neck, and the throat.

2265
08:17:19.400 --> 08:17:23.799
Noticing being aware of the comfort.

2266
08:17:25.599 --> 08:17:26.840
Increased in.

2267
08:17:29.720 --> 08:17:36.119
Relaxation, not just in your head and neck and mind,

2268
08:17:37.159 --> 08:17:45.919
also the rest of your body. Just notice how loose

2269
08:17:47.479 --> 08:17:53.880
and calm you film, and how easily it is to

2270
08:17:54.159 --> 08:18:01.439
just let go completely, let go.

2271
08:18:03.840 --> 08:18:13.279
Completely, how easily.

2272
08:18:21.119 --> 08:18:24.240
So what I'm going to do bow this, We're just

2273
08:18:24.360 --> 08:18:32.040
focus on the top of your head. Are we going

2274
08:18:32.080 --> 08:18:40.959
to allow every last peace of tension or stress the

2275
08:18:41.119 --> 08:18:48.560
mind be lingering and hiding in your body, mind, my head.

2276
08:18:49.919 --> 08:18:50.360
To just.

2277
08:18:52.080 --> 08:18:55.560
Be sucked down at the top of your head.

2278
08:18:57.880 --> 08:19:06.240
At least to Yeah, it was sucked down into the clouds.

2279
08:19:08.919 --> 08:19:13.720
Imagine a big cloud of the head. It was like

2280
08:19:13.840 --> 08:19:18.560
a whirlpool. Can suck that attension.

2281
08:19:19.520 --> 08:19:24.479
Out the top of your head, just take it away.

2282
08:19:26.599 --> 08:19:30.639
Good to focus.

2283
08:19:31.599 --> 08:19:36.680
Imagine an opening on top of your head with that tension,

2284
08:19:37.119 --> 08:19:43.119
stress and any made issues, maybe worries of the sads.

2285
08:19:42.880 --> 08:19:44.400
That are not used to you.

2286
08:19:44.560 --> 08:19:48.319
Now you can all be sucked down at the top

2287
08:19:48.360 --> 08:19:55.279
of your head and taken away as I count down again,

2288
08:19:55.919 --> 08:20:23.959
I'm twenty down to work now, twenty ninety eighteen seventy

2289
08:20:29.479 --> 08:20:58.880
sixty fifty four tyenyen.

2290
08:20:57.159 --> 08:21:35.799
Twelve eleven nine eight seven six.

2291
08:21:39.720 --> 08:21:46.000
Four four.

2292
08:21:49.959 --> 08:22:00.319
Three what.

2293
08:22:10.759 --> 08:22:28.840
Breath? Noticing how you feel, how relaxed and calm you

2294
08:22:29.040 --> 08:22:43.119
physically and mentally feel right now, help peace so your

2295
08:22:43.400 --> 08:22:49.720
mind feels it feels so nice to just let go,

2296
08:22:51.959 --> 08:23:01.240
to give yourself some space to breathe easily, to think calmly,

2297
08:23:06.360 --> 08:23:11.520
just to take a break from all that pointless worry

2298
08:23:13.040 --> 08:23:17.319
concerns about things that you don't need to think about

2299
08:23:20.520 --> 08:23:27.880
right now, because this is your time to let go.

2300
08:23:29.240 --> 08:23:39.000
This is your space to enjoy feeling deeply relaxed, peaceful

2301
08:23:39.119 --> 08:23:42.319
in your mind, relaxed.

2302
08:23:41.840 --> 08:23:51.400
In your body. They can feel so good, so nice

2303
08:23:51.720 --> 08:23:59.759
to just not have to do anything, to be able

2304
08:23:59.799 --> 08:24:11.200
to really enjoy that serenity that comes of letting go completely,

2305
08:24:13.319 --> 08:24:15.680
that peacefulness that comes with.

2306
08:24:22.400 --> 08:24:23.759
Being in this.

2307
08:24:25.599 --> 08:24:35.639
Peaceful space. And you can keep this sense of calmness

2308
08:24:36.479 --> 08:24:47.599
for as long as you choose. If you choose to

2309
08:24:47.880 --> 08:24:55.080
drift off into a deep, healing, natural sleep. Then you

2310
08:24:55.159 --> 08:25:06.360
can do that. It's good letely up to you, and

2311
08:25:06.680 --> 08:25:11.080
you can keep this feeling of calmness physically and in

2312
08:25:11.319 --> 08:25:17.119
your mind for as long as you choose to feel

2313
08:25:17.360 --> 08:25:32.840
completely relaxed, completely relaxed. And I'd like you to make

2314
08:25:33.000 --> 08:25:46.840
up your mind that you're going to relax. I want

2315
08:25:46.880 --> 08:25:50.360
to explore that with you. What it feels like when

2316
08:25:50.400 --> 08:25:59.639
you actually decide that you're going to relax, not forcing yourself,

2317
08:25:59.759 --> 08:26:05.959
but giving yourself that. Yes, it is a command, really,

2318
08:26:06.000 --> 08:26:12.919
isn't it. When you're telling yourself relax in a gentle

2319
08:26:13.080 --> 08:26:20.080
but firm way that only you can really tell yourself

2320
08:26:20.560 --> 08:26:23.400
in that way. You can't really have someone else saying

2321
08:26:23.439 --> 08:26:28.319
to you and now it relax, relax, you know, and

2322
08:26:29.520 --> 08:26:31.759
it needs to be gentle, but you can't. Someone else

2323
08:26:31.799 --> 08:26:39.880
can't really have the same the same kind of influence

2324
08:26:41.040 --> 08:26:49.200
or power that you have over your own physicality, over

2325
08:26:49.439 --> 08:26:59.159
how you feel, because when you say it to yourself.

2326
08:27:00.240 --> 08:27:01.119
Means more.

2327
08:27:02.279 --> 08:27:03.959
It's personal, and.

2328
08:27:05.599 --> 08:27:10.799
Your brain and your unconscious mind and your body listens

2329
08:27:11.040 --> 08:27:16.599
to what you say. So, for example, we'll test it

2330
08:27:16.680 --> 08:27:19.639
out and do a little test, a few little tests

2331
08:27:19.720 --> 08:27:23.200
along the way, and you can get more of an

2332
08:27:23.319 --> 08:27:29.880
idea of the force, a positive force that you can

2333
08:27:30.040 --> 08:27:37.560
have in creating a sense of comfort and relaxation in

2334
08:27:37.680 --> 08:27:38.520
your body.

2335
08:27:38.400 --> 08:27:45.639
And your mind quite quickly just by you telling yourself

2336
08:27:47.479 --> 08:27:55.520
to relax. So I'm going to start by let's focus

2337
08:27:55.639 --> 08:28:01.360
on your hands. To focus on your hands and just

2338
08:28:01.479 --> 08:28:07.840
tell your hands to relax, and just say relax. As

2339
08:28:07.880 --> 08:28:13.759
you focus on your hands, you could say my hands

2340
08:28:14.000 --> 08:28:19.279
are relaxed, or I want my hands to relax. I

2341
08:28:19.360 --> 08:28:25.720
think if you actually do it directly by focusing and

2342
08:28:25.840 --> 08:28:30.040
imagining that your hands can hear what you're saying. You

2343
08:28:30.159 --> 08:28:31.319
know they've got little ears.

2344
08:28:32.080 --> 08:28:33.000
W is a little weird.

2345
08:28:35.599 --> 08:28:46.520
So talking to your hands and just say relax, medicine.

2346
08:28:52.599 --> 08:29:07.720
Now your hands start to relax. Now focus on your

2347
08:29:07.840 --> 08:29:11.880
eyes and tell your eyes to relax. You just say

2348
08:29:11.919 --> 08:29:18.200
in the same word relax and find the right tone

2349
08:29:18.759 --> 08:29:24.680
for you. You know, I might say relax, but you

2350
08:29:25.720 --> 08:29:33.159
you might say relax or relax. You know, you might

2351
08:29:33.240 --> 08:29:39.639
say it differently to yourself, and that's important for you

2352
08:29:40.520 --> 08:29:46.119
to gauge what feels right for you. To just tell

2353
08:29:46.200 --> 08:29:52.080
your eyes to relax. Whilst focusing on your eyes, your eyelids,

2354
08:29:52.240 --> 08:29:57.599
the muscles around your eyes, your eyebrows, and just tell

2355
08:29:57.720 --> 08:30:32.840
your eyes directly relax now. Now, I just did that myself,

2356
08:30:33.240 --> 08:30:43.000
and sometimes you may feel that you need a bit

2357
08:30:43.159 --> 08:30:48.880
more time for the different parts to relax, you know,

2358
08:30:48.959 --> 08:30:53.439
because I start talking again and maybe that part hasn't

2359
08:30:53.560 --> 08:30:56.720
relaxed fully. But what happened is that it will just

2360
08:30:56.840 --> 08:31:01.680
continue to relax even though I'm talking. That's happened with

2361
08:31:01.840 --> 08:31:09.240
my eyes. Something else I noticed is when I started

2362
08:31:09.279 --> 08:31:12.720
focusing on my eyes, they actually almost.

2363
08:31:12.520 --> 08:31:15.200
Became They got worse before they got better in a way.

2364
08:31:15.880 --> 08:31:19.000
So I felt a degree of tension growing in my

2365
08:31:19.119 --> 08:31:25.040
eyes and then disappearing. So I think what that was

2366
08:31:25.159 --> 08:31:29.599
really it was just me becoming more aware of the

2367
08:31:29.880 --> 08:31:33.759
tension that was already there that I wasn't.

2368
08:31:34.759 --> 08:31:38.680
I wasn't focused on it before, so I wasn't really

2369
08:31:39.439 --> 08:31:56.799
acknowledging it or really conscious to those feelings. Yeah, my

2370
08:31:56.959 --> 08:32:01.119
eyes is still continuing to relax as my hands. Actually,

2371
08:32:04.599 --> 08:32:10.000
my hands have got a certain kind of energy, like

2372
08:32:10.240 --> 08:32:15.400
not buzzing, but I can kind of feel a degree

2373
08:32:15.439 --> 08:32:21.360
of energy in my hands. Maybe that's where the tension

2374
08:32:21.479 --> 08:32:22.319
is being released.

2375
08:32:24.200 --> 08:32:25.400
Maybe that's causing that.

2376
08:32:32.799 --> 08:32:35.040
The next part I think we should focus.

2377
08:32:34.799 --> 08:32:35.720
On the back of the neck.

2378
08:32:36.439 --> 08:32:38.159
That's the part which is quite often.

2379
08:32:39.959 --> 08:32:42.360
Or for me, holds tension. I don't know about it

2380
08:32:42.360 --> 08:32:47.040
for yourself, but I think it's quite a standard place

2381
08:32:47.159 --> 08:32:54.000
where tension is sometimes held. So and I'm doing.

2382
08:32:54.119 --> 08:32:56.720
Exactly what you're doing as you do it as well,

2383
08:32:56.880 --> 08:33:00.799
so I'm telling my body parts to relax as well.

2384
08:33:01.560 --> 08:33:03.880
So if you tell your neck, the back of your neck,

2385
08:33:04.400 --> 08:33:06.639
focus on the back of your neck, and just say

2386
08:33:09.520 --> 08:33:14.000
relax in your own words, in your own tone, in

2387
08:33:14.119 --> 08:33:16.919
your own voice. You can say out loud, or you

2388
08:33:17.000 --> 08:33:17.680
can just say it.

2389
08:33:17.720 --> 08:33:23.200
To yourself internally, but you're focusing and you're saying it

2390
08:33:23.599 --> 08:33:26.040
literally to the back of your.

2391
08:33:26.040 --> 08:33:29.159
Neck, as if the back of your neck can actually

2392
08:33:29.400 --> 08:33:31.119
hear what you're saying.

2393
08:33:34.520 --> 08:33:38.080
So do that now, just say it, relax, so back

2394
08:33:38.119 --> 08:33:40.599
of your neck, and I'll do the same.

2395
08:34:19.439 --> 08:34:19.520
Now.

2396
08:34:19.639 --> 08:34:23.159
What I noticed in you may have had similar thing

2397
08:34:24.639 --> 08:34:27.599
is even though I was focusing on the back of

2398
08:34:27.680 --> 08:34:39.080
my neck, other parts started to I don't know showed

2399
08:34:39.119 --> 08:34:42.279
themselves to me, or maybe because they want to be

2400
08:34:42.360 --> 08:34:46.200
relaxed as well. But I started noticing the feelings in

2401
08:34:46.319 --> 08:34:50.240
my shoulders, tension in my shoulders and in my upper back.

2402
08:34:53.319 --> 08:34:57.840
Whether that was because my back of my neck was saying,

2403
08:34:59.319 --> 08:35:04.319
I'm pretty much okay, it's the other parts that need attention,

2404
08:35:10.720 --> 08:35:12.840
but my low of my back of my neck is

2405
08:35:12.919 --> 08:35:17.080
still relaxing. But I just became more aware of other

2406
08:35:17.200 --> 08:35:24.919
parts that needed attention. Now, this might happen, and it's not.

2407
08:35:26.520 --> 08:35:29.080
It doesn't mean that it's going wrong. It just means

2408
08:35:29.919 --> 08:35:35.959
you're being notified of more places that also want to

2409
08:35:36.000 --> 08:35:43.119
feel relaxed. So I'm going to focus on my other back.

2410
08:35:44.400 --> 08:35:48.159
So you can do the same, even if you don't

2411
08:35:48.240 --> 08:35:53.080
have any feelings of a tension that are obvious.

2412
08:35:52.919 --> 08:35:53.799
In your other back.

2413
08:35:55.759 --> 08:36:00.959
You just focus on your back and whole area from

2414
08:36:01.040 --> 08:36:05.560
the shoulder blades down to the middle of your back

2415
08:36:06.040 --> 08:36:10.080
and your spine. And with me, it's more the shoulder

2416
08:36:10.159 --> 08:36:20.000
blades more. Yeah, that's the parts that are really sort

2417
08:36:20.040 --> 08:36:21.479
of given me.

2418
08:36:23.200 --> 08:36:23.520
That not.

2419
08:36:25.439 --> 08:36:27.240
That it needs relaxing yourselves.

2420
08:36:27.279 --> 08:36:30.680
Gonna ask that part to relax and you can do

2421
08:36:30.799 --> 08:36:31.119
the same.

2422
08:36:31.200 --> 08:36:57.959
Now, relax up the back. There's something strange happened there,

2423
08:36:58.479 --> 08:37:01.080
and this often happens.

2424
08:37:01.159 --> 08:37:02.080
I've been doing this for.

2425
08:37:04.959 --> 08:37:12.919
Sixteen years or something, and often I'm one surprised, amazed

2426
08:37:13.000 --> 08:37:18.919
really that there can be a feeling so when I

2427
08:37:19.080 --> 08:37:20.919
was focusing on the back.

2428
08:37:20.799 --> 08:37:25.000
Of my neck, my upper back was starting to feel

2429
08:37:25.159 --> 08:37:31.279
quite stressed and in need of attention. As soon as

2430
08:37:31.319 --> 08:37:35.319
I started talking to you about my upper back and

2431
08:37:36.400 --> 08:37:40.240
talking about, you know, getting ready to ask the upper

2432
08:37:40.279 --> 08:37:45.080
back to relax, why the back already started to relax.

2433
08:37:47.799 --> 08:37:50.959
It's almost as if it doesn't need to hear the words,

2434
08:37:51.919 --> 08:38:09.919
just needs intention, just needs to be noticed. That is

2435
08:38:10.040 --> 08:38:17.400
something that often happens in this type of situation is

2436
08:38:17.639 --> 08:38:22.759
when you start to relax a couple of parts of

2437
08:38:22.840 --> 08:38:25.279
your body, as we've done with.

2438
08:38:25.400 --> 08:38:29.759
Our hands, our eyes and eyelids.

2439
08:38:31.000 --> 08:38:38.000
And now back of the neck, top of the back,

2440
08:38:39.919 --> 08:38:41.840
up a back, the.

2441
08:38:41.919 --> 08:38:48.520
Rest of the body seems to just take notice and

2442
08:38:48.759 --> 08:38:57.240
decide in its own way to start relaxing. Other parts

2443
08:38:57.279 --> 08:39:07.319
of your body start to just become looser. I suppose

2444
08:39:07.439 --> 08:39:09.880
it's kind of like a bit of an avalanche, you know,

2445
08:39:11.520 --> 08:39:14.799
the little ball starts rolling and before you know it,

2446
08:39:14.919 --> 08:39:18.159
the whole of your body is completely relaxed and can't

2447
08:39:27.279 --> 08:39:34.880
and you can focus on your face. You focus on

2448
08:39:35.000 --> 08:39:43.599
your eyes, the eyelids, your eyebrows, and the muscles around

2449
08:39:43.680 --> 08:39:53.240
your eyes. Maybe you start to notice that your forehead

2450
08:39:53.560 --> 08:39:58.159
is more relaxed than it was. Maybe your face is

2451
08:39:58.279 --> 08:40:04.959
more relaxed. I would say my entire face is a

2452
08:40:05.080 --> 08:40:18.919
lot more relaxed than us. So you're going to focus

2453
08:40:19.080 --> 08:40:24.720
now on your shoulders again, just like before.

2454
08:40:26.119 --> 08:40:26.840
Just tell your.

2455
08:40:26.759 --> 08:40:30.599
Shoulders, and you can't do them individually. You can do

2456
08:40:30.959 --> 08:40:35.360
right shoulder, you shoulder. I just didn't do both at

2457
08:40:35.400 --> 08:40:36.080
the same time.

2458
08:40:38.119 --> 08:40:41.919
Just tell your shoulders, actually focus on them in your mind.

2459
08:40:43.279 --> 08:40:48.479
Focus on them and feel maybe you can see them

2460
08:40:49.000 --> 08:40:49.919
in your mind's eye.

2461
08:40:53.479 --> 08:40:55.240
Just tell your shoulders.

2462
08:40:58.439 --> 08:40:59.520
To relax.

2463
08:41:36.680 --> 08:41:53.119
As nice as they reacts. But didn't notice, especially with

2464
08:41:53.240 --> 08:42:01.479
my back, is the connection between the different parts the back,

2465
08:42:01.880 --> 08:42:03.639
with shoulders, the neck.

2466
08:42:08.959 --> 08:42:13.360
Being all connected and being such a large part of

2467
08:42:13.439 --> 08:42:19.759
your body, it's almost hard to separate them from each other.

2468
08:42:25.439 --> 08:42:28.279
One lower back is starting to relax on the same.

2469
08:42:34.279 --> 08:42:35.159
Maybe I'm going.

2470
08:42:35.040 --> 08:42:41.080
Too slow and that could be an issue because we

2471
08:42:41.240 --> 08:42:47.240
all go at different speeds. And the idea of the

2472
08:42:47.319 --> 08:42:50.159
beginning of this recording was for you to be able

2473
08:42:50.200 --> 08:43:06.000
to just say to yourself, relax without focusing on any

2474
08:43:06.200 --> 08:43:11.639
particular part of your body. Because when you know that

2475
08:43:12.560 --> 08:43:24.720
telling your hands to relax and your hand relax, you

2476
08:43:24.880 --> 08:43:32.159
tell your eyelids, your eyes, and muscles around your eyes

2477
08:43:33.439 --> 08:43:47.200
and your eyebrows to relax, and they relax. You tell

2478
08:43:47.400 --> 08:43:59.240
the back of your neck to relax, and it relaxes

2479
08:44:07.279 --> 08:44:08.680
until you're up back.

2480
08:44:15.159 --> 08:44:15.880
To relax.

2481
08:44:25.680 --> 08:44:36.639
If they relaxes, you tell your shoulders.

2482
08:44:37.919 --> 08:44:50.119
To relax, they relax.

2483
08:45:13.799 --> 08:45:18.000
You told your hands to relax, they relaxed and they.

2484
08:45:18.000 --> 08:45:21.119
Continued to relax.

2485
08:45:26.959 --> 08:45:32.599
And you told your eyelids, the muscles around your eyes,

2486
08:45:33.639 --> 08:45:44.000
your eyebrows to relax, they relaxed and continue.

2487
08:45:44.840 --> 08:45:45.520
To relax.

2488
08:45:51.880 --> 08:45:55.479
When you told the back of your neck, broke on

2489
08:45:55.599 --> 08:46:01.560
the back of your neck and told it to relax,

2490
08:46:05.880 --> 08:46:21.200
it relaxed and continued to relax. And you told your

2491
08:46:21.720 --> 08:46:33.880
mulpa back to relax, it relaxed and continued to relax.

2492
08:46:42.240 --> 08:46:47.799
That's what your shoulders. He told your shoulders to relax.

2493
08:46:48.159 --> 08:46:48.680
In your.

2494
08:46:51.360 --> 08:46:55.000
Shoulders relaxed and ten years.

2495
08:46:59.720 --> 08:47:00.439
To react.

2496
08:47:06.119 --> 08:47:11.080
And it's not just that, it's.

2497
08:47:13.759 --> 08:47:18.159
That the rest of your body has also been listening,

2498
08:47:19.880 --> 08:47:22.119
and their relaxation.

2499
08:47:21.520 --> 08:47:27.240
Has been spread in so from your eyes, the relaxation

2500
08:47:27.599 --> 08:47:33.479
spread to your forehead, round your face.

2501
08:47:33.439 --> 08:47:46.520
Into your skin, into your jaw, into.

2502
08:47:46.360 --> 08:47:48.040
The fronts and sides.

2503
08:47:47.759 --> 08:47:52.759
Of your neck, all the way down your chest and stop.

2504
08:47:59.200 --> 08:48:02.159
You're relaxed. Hands and shoulders.

2505
08:48:03.599 --> 08:48:14.240
They up through your arms, relaxing and forearms, your popper arms, elburns,

2506
08:48:14.439 --> 08:48:31.759
your wrists. Let's you know, in loower bag your hips,

2507
08:48:32.319 --> 08:48:39.919
butt exploiting. You just start to relax and continue in

2508
08:48:41.959 --> 08:48:53.479
comforts spreading through your legs, wore way down your ankles,

2509
08:48:58.680 --> 08:49:02.720
the tops of your feet, the sight of your feet,

2510
08:49:04.720 --> 08:49:06.479
the bottoms of your feet.

2511
08:49:09.959 --> 08:49:11.400
Relaxing.

2512
08:49:14.360 --> 08:49:15.840
Into your toes.

2513
08:49:19.240 --> 08:49:25.840
Each turn, relaxing, come.

2514
08:49:28.880 --> 08:49:44.080
Please, and your body relaxes more.

2515
08:49:44.599 --> 08:49:45.520
Your mind.

2516
08:49:46.919 --> 08:49:59.360
Becomes slower, peaceful.

2517
08:50:06.919 --> 08:50:15.000
It's the point where if he choose, it's a fool asleep.

2518
08:50:20.279 --> 08:50:38.200
Easy do that, easy, drift the way because it's nothing

2519
08:50:38.360 --> 08:50:39.439
going your mind.

2520
08:50:43.200 --> 08:50:45.119
The praise is peaceful.

2521
08:50:53.479 --> 08:51:28.799
Your body continues with that connection between your body relaxing.

2522
08:51:29.279 --> 08:51:33.599
The word do you say to yourself.

2523
08:51:35.479 --> 08:51:46.639
Relax means that you don't need to focus on just

2524
08:51:46.959 --> 08:51:47.959
one part.

2525
08:51:49.759 --> 08:52:01.880
You can just focus on your entire body, saying a

2526
08:52:02.080 --> 08:52:27.119
powerful word relas And there's uh, those familiar sensations of

2527
08:52:27.479 --> 08:52:44.720
comfort spreading throughout your body. They saying calm and heathing.

2528
08:52:48.200 --> 08:52:59.639
Every part to every body, heathing, relaxed.

2529
08:53:14.279 --> 08:53:18.040
So we need to do now on Just.

2530
08:53:19.880 --> 08:53:21.119
Tell yourself.

2531
08:53:24.520 --> 08:53:30.639
Res s.

2532
08:53:36.360 --> 08:53:39.119
Eating completely.

2533
08:53:40.000 --> 08:53:54.119
Out so.

2534
08:53:58.799 --> 08:55:54.959
Started down jumper twenty nineteen eighteen seventeen sixty fifty fourty thirty.

2535
08:56:29.520 --> 09:07:49.080
Well give you a pas eight us us int up one.

2536
09:07:55.160 --> 09:08:17.680
Sie counting down from ten to one ten nine, eight, seven, six.

2537
09:08:19.639 --> 09:08:29.080
Five four three two.

2538
09:08:31.519 --> 09:08:31.760
One.

2539
09:08:38.760 --> 09:08:41.680
And maybe that was a bit too quick in order

2540
09:08:41.760 --> 09:08:45.680
to relax. Maybe it's a bit too fast for you

2541
09:08:46.000 --> 09:08:55.680
to notice the calming of your body, maybe even a

2542
09:08:55.760 --> 09:08:59.279
little bit of pressure there. Like you'll count it down

2543
09:08:59.360 --> 09:09:00.319
from ten to one.

2544
09:09:00.400 --> 09:09:03.680
What do you expect me to do, man, expect me

2545
09:09:03.760 --> 09:09:07.800
to stick go a floy just because you're counted down.

2546
09:09:13.400 --> 09:09:16.680
If you try it again, but this time, I'll go

2547
09:09:16.879 --> 09:09:24.199
this slower this time, and you focus on the whole

2548
09:09:24.319 --> 09:09:30.559
of your body before we focus on your legs. Just

2549
09:09:30.839 --> 09:09:34.120
notice how your body does.

2550
09:09:35.720 --> 09:09:41.440
Start to feel more relaxed.

2551
09:09:45.559 --> 09:10:10.919
With every number that I count down ten nine, eight, seven,

2552
09:10:20.080 --> 09:10:40.040
six five four.

2553
09:10:47.279 --> 09:11:01.839
Three mm hmm.

2554
09:11:22.160 --> 09:11:35.480
One. You just notice how.

2555
09:11:37.639 --> 09:11:40.199
How you feel, generally, how your body feels.

2556
09:11:46.839 --> 09:11:55.160
It's not necessarily even about counting down from ten to one.

2557
09:11:58.120 --> 09:12:02.120
It's that space that you have, that.

2558
09:12:04.720 --> 09:12:20.559
Space between being active physically or mentally, just.

2559
09:12:25.239 --> 09:12:30.400
Sitting or lying down, just being there, not doing anything,

2560
09:12:30.599 --> 09:12:37.199
not saying anything, not deeding to think about anything. So

2561
09:12:37.919 --> 09:12:40.959
it opens up a space, you know, a bit of

2562
09:12:41.000 --> 09:12:51.959
a space, a gap. And the more I came down

2563
09:12:52.040 --> 09:12:56.360
from the tental work, the bigger that gap becomes.

2564
09:12:59.360 --> 09:13:00.599
So there's that gap of.

2565
09:13:01.559 --> 09:13:18.319
Calmness and comfort and relaxation. It's a nice feeling, and

2566
09:13:18.480 --> 09:13:30.720
it moves those stresses or discomforts physically or emotionally moves away.

2567
09:13:37.480 --> 09:13:38.480
Allows you.

2568
09:13:41.160 --> 09:13:41.680
To just.

2569
09:13:44.639 --> 09:13:45.559
Slow down.

2570
09:13:48.959 --> 09:13:51.360
Some i'one to count again from ten down to one,

2571
09:13:51.800 --> 09:14:02.040
and notice that gap widening, the gap. And as it widens,

2572
09:14:02.080 --> 09:14:07.800
it's almost like that the stress and attention falls.

2573
09:14:07.680 --> 09:14:08.440
Into the gap.

2574
09:14:21.959 --> 09:14:33.879
It gives you that distance, that space. Now ten.

2575
09:14:38.279 --> 09:15:29.599
Nine, eight, seven, six, five, four.

2576
09:15:47.720 --> 09:15:48.279
Three.

2577
09:16:04.319 --> 09:16:23.239
Two one.

2578
09:16:35.120 --> 09:16:38.879
How did you work? How did you feel?

2579
09:16:41.080 --> 09:16:41.239
Now?

2580
09:16:54.000 --> 09:17:05.839
Can you notice? How do you feel in calm? Are

2581
09:17:05.919 --> 09:17:10.239
you feeling relaxed?

2582
09:17:32.720 --> 09:17:37.080
As we're now focus on your legs, chest, your les.

2583
09:17:53.120 --> 09:18:13.239
You're just gonna start with focusing on your thighs. Of course,

2584
09:18:13.360 --> 09:18:18.239
it's not the most exciting thing to be done, because

2585
09:18:21.639 --> 09:18:24.519
I'm sure like most of your body is not not

2586
09:18:24.720 --> 09:18:25.680
going on right now.

2587
09:18:34.760 --> 09:18:41.040
Just focusing on the hole of your thighs, the tops

2588
09:18:41.080 --> 09:18:47.160
of your thighs, the sides of your thighs, the bottoms

2589
09:18:47.239 --> 09:18:54.559
of your thighs, the outer thighs, inner thighs, basically the

2590
09:18:54.680 --> 09:18:56.599
hole of your thigh that leads.

2591
09:18:57.319 --> 09:19:12.839
Into your hip and it goes down to your knee joints. Now,

2592
09:19:12.959 --> 09:19:14.040
this is a big area.

2593
09:19:18.519 --> 09:19:19.959
It's a very heavy area.

2594
09:19:20.480 --> 09:19:26.440
It's very strong, probably the strongest muscles in your body

2595
09:19:27.199 --> 09:19:28.040
or in your thighs.

2596
09:19:38.319 --> 09:19:39.120
I don't think we.

2597
09:19:40.879 --> 09:19:53.839
Perhaps would give enough attention to adhighs. Perhaps we don't

2598
09:19:55.199 --> 09:19:59.440
the knowledge how important our.

2599
09:19:59.480 --> 09:20:00.440
Thighs oh.

2600
09:20:03.400 --> 09:20:19.959
To our lives, how much they actually do for.

2601
09:20:20.080 --> 09:20:33.879
Us all through our lives. And it may seem so

2602
09:20:34.199 --> 09:20:34.959
really weird, but.

2603
09:20:37.839 --> 09:20:38.919
I think that all of.

2604
09:20:38.959 --> 09:20:50.959
Our body parts, especially our thighs, need some TLC their love, shame,

2605
09:20:58.919 --> 09:21:00.480
that announcment.

2606
09:21:02.559 --> 09:21:02.959
Thank you.

2607
09:21:06.080 --> 09:21:11.599
Gratitude for what advice do for us.

2608
09:21:18.199 --> 09:21:23.800
And I know this may sound and a strange. Maybe

2609
09:21:23.839 --> 09:21:25.080
you think, why am I?

2610
09:21:25.879 --> 09:21:28.519
Surely how I should be able in the garden hugging

2611
09:21:28.599 --> 09:21:37.160
a tree or something. It's hard to set a microphone

2612
09:21:37.239 --> 09:21:40.279
up on a tree. That's why I'm doing this indoors.

2613
09:21:40.319 --> 09:21:44.120
Otherwise I would be outside hugging a tree. I can't

2614
09:21:44.160 --> 09:21:53.000
see the television from the tree. You move down to

2615
09:21:53.080 --> 09:21:53.959
your knees.

2616
09:21:55.519 --> 09:21:58.000
Gained such an important part.

2617
09:22:02.000 --> 09:22:07.080
And I think we don't necessarily I'll speak for myself here.

2618
09:22:09.599 --> 09:22:12.080
I don't necessarily appreciate.

2619
09:22:13.160 --> 09:22:18.279
All that I need do for me until I have

2620
09:22:18.360 --> 09:22:23.639
a problem with my knee occasionally, if I may not

2621
09:22:23.839 --> 09:22:29.680
bash it or it's aching for some reason, it's then

2622
09:22:30.160 --> 09:22:35.360
that I realize how much it does. You have the

2623
09:22:35.480 --> 09:22:39.279
benefit of being able to use my legs.

2624
09:22:40.800 --> 09:22:48.639
Without a kind of physical discomfort is a beautiful thing.

2625
09:22:50.040 --> 09:22:57.680
That's possibly not appreciated until it's temporarily removed. You know

2626
09:22:57.800 --> 09:22:59.440
that's comfort.

2627
09:23:03.040 --> 09:23:07.639
Do as you focus on your knees, regardless of how

2628
09:23:07.720 --> 09:23:15.919
your knees feel, you can have that sense of gratitude.

2629
09:23:16.720 --> 09:23:19.760
And love to your needs all they do for you.

2630
09:23:30.360 --> 09:23:34.239
You can still have that attention on your files. They

2631
09:23:34.279 --> 09:23:36.360
can notice how your fires feel.

2632
09:23:38.519 --> 09:23:40.360
Maybe you've noticed that.

2633
09:23:40.680 --> 09:23:42.040
They are.

2634
09:23:43.720 --> 09:23:59.919
Relaxing more deeply as you focus now on the bottom

2635
09:24:00.160 --> 09:24:05.120
of your legs, shins, and your car bustles. The bones

2636
09:24:06.160 --> 09:24:12.760
between your knees and your feet incorporates, and the course

2637
09:24:12.879 --> 09:24:17.559
your endcurs so important.

2638
09:24:22.400 --> 09:24:27.519
In anyone's head, even like the slightest sprain.

2639
09:24:27.199 --> 09:24:34.360
Of an ankle knows how how much we take our.

2640
09:24:34.480 --> 09:24:35.559
Enkles for granted.

2641
09:24:41.480 --> 09:24:43.480
And it's kind of strange in a way when you

2642
09:24:43.599 --> 09:24:49.160
think that, you know, logically, our lists are a lot

2643
09:24:49.160 --> 09:24:54.199
of thinner than the rest of their arms, which is okay,

2644
09:24:54.239 --> 09:24:57.959
it doesn't you can't see any caring with that, you know,

2645
09:24:58.239 --> 09:24:59.319
just picking stuff.

2646
09:24:59.120 --> 09:25:06.480
Up by ankles so much thinner than the rest of

2647
09:25:06.519 --> 09:25:14.919
our legs, and from a physics.

2648
09:25:14.559 --> 09:25:17.519
Perspective or logical.

2649
09:25:17.160 --> 09:25:18.879
Meaning doesn't really make sense.

2650
09:25:20.239 --> 09:25:28.720
For all, this weight will ultimately be resting on your ankles.

2651
09:25:29.279 --> 09:25:42.720
Then leading to your feet, a thin area, thin bone. Yeah,

2652
09:25:42.760 --> 09:25:44.639
it does so much great work.

2653
09:25:46.760 --> 09:25:56.319
Supports us, supports our body for a lifetime, helps us

2654
09:25:57.000 --> 09:26:00.720
to balance, helps you to.

2655
09:26:04.680 --> 09:26:13.919
Get around and be mobile, and see calf muscles.

2656
09:26:13.959 --> 09:26:22.120
Of course, when I was younger, I couldn't see the point.

2657
09:26:21.919 --> 09:26:26.720
In calf muscles. I didn't seem to do anything. Okay,

2658
09:26:27.839 --> 09:26:31.360
if I looked around on tiptoes, then my calf muscles

2659
09:26:31.440 --> 09:26:34.919
get some work. And of course that's not true. The

2660
09:26:35.080 --> 09:26:39.720
calf muscles are being used whenever we use their legs.

2661
09:26:45.040 --> 09:26:57.680
And your shins there to protect your lower legs, shaped

2662
09:26:57.720 --> 09:27:02.400
in a way almost as a protector, with the bone

2663
09:27:10.040 --> 09:27:13.599
leading of course to your ankles.

2664
09:27:16.519 --> 09:27:17.199
And your feet.

2665
09:27:21.959 --> 09:27:23.919
I'm not going to focus on your feet. I'm just

2666
09:27:24.000 --> 09:27:25.239
going to focus on the leggs.

2667
09:27:27.239 --> 09:27:28.599
And I realize.

2668
09:27:30.279 --> 09:27:33.959
Now that I've mentioned your feet, it could be focusing

2669
09:27:34.239 --> 09:27:36.279
album anyway, So maybe.

2670
09:27:36.120 --> 09:27:38.239
I should focus on your feet a little bit.

2671
09:27:42.199 --> 09:27:43.360
You can have them in your.

2672
09:27:43.239 --> 09:27:49.680
Awareness the same as you have your thighs in your awareness.

2673
09:27:50.519 --> 09:27:51.760
Even though we haven't.

2674
09:27:51.519 --> 09:27:54.319
Been focusing on your fighs.

2675
09:27:54.319 --> 09:27:55.480
For a few minutes.

2676
09:27:56.959 --> 09:28:08.319
And were focusing on your ankles. We'still that sensation.

2677
09:28:08.040 --> 09:28:24.319
Of comfort in your thighs, where's that re movements of energy.

2678
09:28:26.120 --> 09:28:31.279
Because the thighs hold lots of different sensations.

2679
09:28:32.760 --> 09:28:36.639
Of course, there's the muscles, the big strong.

2680
09:28:36.440 --> 09:28:38.879
Muscles that we have in our thighs.

2681
09:28:47.639 --> 09:28:48.760
With the skin.

2682
09:28:50.360 --> 09:28:54.800
On the outside of the thighs, as in the outside

2683
09:28:54.879 --> 09:29:04.239
of all of our body should be very sensitive, sensitive

2684
09:29:04.440 --> 09:29:17.360
to the touch, sensitive to temperature, and inside your thighs

2685
09:29:20.040 --> 09:29:22.879
phones there's the muscle.

2686
09:29:23.040 --> 09:29:27.599
Because the blood, vessels, the archies, all.

2687
09:29:27.599 --> 09:29:36.959
This stuff is inside your thighs. I can sometimes it'd

2688
09:29:37.000 --> 09:29:41.120
be nice if you can actually put your fingers inside

2689
09:29:41.199 --> 09:29:46.599
your thighs and message. So if you can message on

2690
09:29:46.680 --> 09:29:50.400
the outside, because but to be able to get deep

2691
09:29:50.519 --> 09:29:55.639
into the muscles, to be able to just MESSI inside

2692
09:29:55.720 --> 09:29:58.400
your thighs, message in the bones.

2693
09:29:59.319 --> 09:29:59.879
If you lea.

2694
09:30:02.160 --> 09:30:12.400
Massaging with the veins and just gently hem or thives.

2695
09:30:15.959 --> 09:30:17.519
And if you want to move down.

2696
09:30:19.199 --> 09:30:23.480
The message and inside your means, it's a message of

2697
09:30:23.599 --> 09:30:30.720
those pains with healing finatives, spreading that healing.

2698
09:30:30.680 --> 09:30:33.599
Energy deep on the choice.

2699
09:30:34.720 --> 09:30:35.519
Your means.

2700
09:30:40.760 --> 09:30:44.599
Of course, with the back of your meaning where the

2701
09:30:44.760 --> 09:30:51.720
inside increase where your need is. It's a really sensitive area.

2702
09:30:53.680 --> 09:30:55.959
Really that's very nice when.

2703
09:30:55.839 --> 09:31:00.760
You strike it. That might be because to him it's

2704
09:31:00.839 --> 09:31:06.199
not really touched very often. It's almost like a hidden

2705
09:31:06.360 --> 09:31:09.080
part a crease.

2706
09:31:10.839 --> 09:31:11.519
The legs.

2707
09:31:11.639 --> 09:31:15.319
It's almost like a part that.

2708
09:31:17.120 --> 09:31:28.000
Has a sensitivity which is a little bit different. Of

2709
09:31:28.080 --> 09:31:38.400
course it's protected by the legs, so you can imagine

2710
09:31:38.559 --> 09:31:49.680
putting a fingers into a crease on the legs. Following

2711
09:31:49.760 --> 09:31:53.680
between your legs, you can just message with your fingertips.

2712
09:31:55.239 --> 09:32:06.559
Your fingertips gurn in inside messaging muscle tissue. You can

2713
09:32:06.639 --> 09:32:10.440
of course field the the bonets.

2714
09:32:09.800 --> 09:32:10.800
Of you these.

2715
09:32:12.080 --> 09:32:14.599
Heathen through your fingertips.

2716
09:32:21.279 --> 09:32:22.720
And then you should go down.

2717
09:32:25.400 --> 09:32:28.279
S calf muscles and that's the part I'd like to

2718
09:32:28.319 --> 09:32:33.760
be able to really put my fingertips deep inside my

2719
09:32:33.959 --> 09:32:44.720
calf muscles a messylogy every single tissue that muscle, healing

2720
09:32:44.839 --> 09:32:46.720
with every parts.

2721
09:32:52.080 --> 09:32:53.559
And then do the same for what.

2722
09:32:53.720 --> 09:33:03.199
Shoes and mesology give me straight. Human bones should be

2723
09:33:03.400 --> 09:33:09.160
streng the ing and loving way, because they deserves to

2724
09:33:09.199 --> 09:33:16.519
be treated. There's the precious bones that they are. The

2725
09:33:16.760 --> 09:33:20.360
legs are so precious as in all the other parts

2726
09:33:20.400 --> 09:33:24.839
about body, and more precious.

2727
09:33:24.480 --> 09:33:25.599
Of any true.

2728
09:33:28.319 --> 09:33:38.319
Plan when you start to.

2729
09:33:39.839 --> 09:33:40.760
Think about.

2730
09:33:44.160 --> 09:34:00.680
Makes sense. Way the change perspective mightself. It's seek to

2731
09:34:00.800 --> 09:34:08.040
start the idea of family love. The rex show an

2732
09:34:08.080 --> 09:34:16.440
appreciation it fines, thanks me to be absent. Put my

2733
09:34:16.599 --> 09:34:28.559
hands in your figes, massage the muscles, your fingers deep

2734
09:34:28.680 --> 09:34:36.279
in there, releasing attention, just to show.

2735
09:34:37.919 --> 09:34:39.239
How much you care.

2736
09:34:42.279 --> 09:34:45.959
Aboulex what you care for?

2737
09:34:47.080 --> 09:34:48.599
What rex deep for.

2738
09:34:53.319 --> 09:35:02.720
The means to cause the ankles the strength of your

2739
09:35:02.959 --> 09:35:11.040
incourse considerably, how thin they are compared to the rest

2740
09:35:11.040 --> 09:35:25.000
of the late especially fines, so strong, so flexible. That's

2741
09:35:25.279 --> 09:35:27.440
really amazing.

2742
09:35:26.839 --> 09:35:29.959
Things the old course are.

2743
09:35:33.680 --> 09:35:35.199
Truly a gift.

2744
09:35:37.239 --> 09:35:38.760
Because of what you do for me.

2745
09:35:44.199 --> 09:35:46.360
Supporting all that weight.

2746
09:35:48.360 --> 09:35:51.160
The garden said, how what weight you are?

2747
09:35:52.360 --> 09:35:54.120
You need you only hate stones?

2748
09:35:56.400 --> 09:35:57.559
Still what weight?

2749
09:35:58.040 --> 09:36:15.480
These list? Cop me back, get my post.

2750
09:36:21.080 --> 09:36:23.239
It sighingly cools.

2751
09:36:25.639 --> 09:36:32.279
Listened, think.

2752
09:36:33.800 --> 09:36:36.319
Step that's a.

2753
09:36:38.319 --> 09:37:19.919
Smaz possibly most poor things you know everyone says. Possibly

2754
09:37:22.839 --> 09:37:41.319
the o everything sets true, it makes amazing, It makes

2755
09:37:41.480 --> 09:38:01.559
deserved with just respect. They deserve to relas deeply then serve.

2756
09:38:01.879 --> 09:38:04.239
It takes some time now of the day.

2757
09:38:43.000 --> 09:38:53.120
The piece that makes as such a nice stott makes

2758
09:38:53.199 --> 09:38:55.680
the story as.

2759
09:38:58.080 --> 09:39:00.480
Fo that.

2760
09:39:04.160 --> 09:39:05.279
Chilly con.

2761
09:39:13.919 --> 09:39:14.279
Feeling.

2762
09:39:14.400 --> 09:39:23.720
My hips, my hips do so that was.

2763
09:39:28.000 --> 09:39:34.199
It was stretched the sitting in the chair, and it

2764
09:39:34.279 --> 09:39:35.919
was in stretching.

2765
09:39:38.080 --> 09:39:41.319
As far as the way I do. It's master.

2766
09:39:41.440 --> 09:39:43.800
If the muscles are just would look so much.

2767
09:39:45.040 --> 09:39:47.559
But the worst act stretch.

2768
09:39:48.760 --> 09:40:57.680
Was to tell sucheest two waits six four.

2769
09:41:00.360 --> 09:41:23.760
H m hm m hm up down five things the

2770
09:41:23.879 --> 09:41:25.839
world and this is a fut down.

2771
09:41:27.279 --> 09:41:29.400
It is focus on the numbers.

2772
09:41:31.000 --> 09:41:32.319
This is the numbers.

2773
09:41:33.599 --> 09:41:39.360
Counting down. Rats, you fear.

2774
09:41:41.720 --> 09:41:46.279
In this m as you hear the numbs down.

2775
09:41:47.360 --> 09:41:49.800
No base numbers.

2776
09:41:51.800 --> 09:42:44.000
As number of sens m just buddy, it's nice same two.

2777
09:43:00.800 --> 09:43:11.480
Why did you not this.

2778
09:43:15.800 --> 09:43:16.199
Correct?

2779
09:43:16.239 --> 09:43:30.120
You let him go stint mad, so di to notice,

2780
09:43:33.199 --> 09:43:35.639
tell your mind please.

2781
09:43:36.400 --> 09:43:39.080
Starting to smoke.

2782
09:43:41.919 --> 09:43:55.319
This is just a man, it's not really specials. You

2783
09:43:55.919 --> 09:46:07.519
se don't stop up